WEEK six 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 the two couplets listed for 4 total rounds 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, hamstrings 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 shawn@bamfhammer.com.
Adjustments can always be made

THE WORKOUT 

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 COUPLET TRAINING

COUPLET 1:

(THIS IS ONE ROUND: REMEMBER, YOU DO 4 ROUNDS TOTAL)

10 Slams from the swing

10 Switch Swings

REST 60 seconds, then repeat Couplet 1 (4 rounds). When you have completed all 4 rounds of Couplet 1, rest 60 seconds and then move to Couplet 2.

COUPLET 2:

(THIS IS ONE ROUND: REMEMBER, YOU DO 4 ROUNDS TOTAL)

10 Squats:

Left shoulder squat- front support squat- right shoulder squat

(10 total, start with front support)

10 front to back pull over with Push press to return

REST 60 seconds, then repeat Couplet 2 (4 rounds)


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REMEMBER THE 5 ESSENTIAL MOVEMENTS

CLICK ON ANY OF THE GIFS (PHOTOS) BELOW TO SEE FULL VIDEO TUTORIALS