WEEK Seven DAY ONE
AS A REMINDER, HERE IS A MOVEMENT TUTORIAL. THIS VIDEO WILL WALK YOU THROUGH THE ENTIRE WORKOUT STEP BY STEP.
WHAT TO DO TODAY:
- Warm yourself up! You can use my program or a favorite of your own.
- Today you will start by spending 10-15 minutes practicing a specific movement. Then you will complete 3 total rounds of the Hammer Training section, with 2 minutes 30 seconds rest in between each round.
- 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 firstname.lastname@example.org.
Adjustments can always be made
PART 1 MOVEMENT PRACTICE
10-15 minutes - Press progression
(this movement is the most difficult, practice at your current level)
(see video for notes)
PART 2 HAMMER TRAINING
(THIS IS ONE ROUND: REMEMBER, YOU DO 3 ROUNDS TOTAL)
20 Slams from swings
20 front support squats
20 switch swings (10 per hand)