WEEK five DAY THREE
AS A REMINDER, HERE IS A MOVEMENT TUTORIAL. THIS VIDEO WILL WALK YOU THROUGH THE ENTIRE WORKOUT STEP BY STEP.
WHAT TO DO TODAY:
1. Warm yourself up! You can use my program or a favorite of your own.
2. Today you will start by spending 10-15 minutes practicing a specific movement. Then you will complete 5 total rounds total of the Hammer Training section, with 60 seconds rest in between each round of the other four movements.
3. Cool yourself down and stretch - focusing on your forearms and grip.
A note on quality over quantity: The rep schemes listed are always a goal, not a rule. When in doubt it is better to do 1 quality rep over 10 sloppy ones. If it becomes obvious that the rep schemes are just too much, please email email@example.com.
Adjustments can always be made
PART 1 MOVEMENT PRACTICE
10-15 minutes - 2-1 Push press
with a 3-5 second return to front support, nice and controlled
(SEE VIDEO FOR NOTES)
PART 2 HAMMER TRAINING
(THIS IS ONE ROUND: REMEMBER, YOU DO 5 ROUNDS TOTAL)
16 reps of front support Squats
16 reps of front to back Pullovers with a push press to return
16 reps of 2/2 Push Presses each side
16 reps of multiple SLAMS with a swing between
REST 60 seconds, then repeat Part 2 (5 rounds)