WEEK Seven DAY two

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 3 total rounds of the Hammer Training section, with 2 minutes rest in between each round
  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 - Strict Pullovers

(SEE VIDEO FOR NOTES)

PART 2 HAMMER TRAINING

(THIS IS ONE ROUND: REMEMBER, YOU DO 3 ROUNDS TOTAL)

20 support squats

(shoulder-front-shoulder)

20 2-1 presses (5 per side)

20 switch swings (10 per hand)

20 Slams from swings

REST 2 MINUTEs, THEN REPEAT FOR A TOTAL OF 3 ROUNDS


REMEMBER THE 5 ESSENTIAL MOVEMENTS

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