WEEK EIGHT 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:

  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 rounds of each couplet with 90 seconds rest between.
  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
THAT SAID! At this point in the 12 week program you should be consciously striving to get to these rep numbers at this point. It should be a goal.

the workout

PART 1 MOVEMENT PRACTICE

10-15 minutes - Switch Swing

(try to increase hammer hang time. The hammer handle should be floating parallel to ground at all times)

(see video for notes)

PART 2 HAMMER COUPLET TRAINING

COUPLET 1:

(THIS IS ONE ROUND: REMEMBER, YOU DO 5 ROUNDS TOTAL)

16 Support Squats:

Left shoulder squat- front support squat- right shoulder squat

(16 TOTAL squats)

16 presses

(whichever progression you are currently working)

(16 TOTAL Presses, so 8 per side)

REST 90 SECONDS, THEN REPEAT COUPLET 1 (5 ROUNDS). WHEN YOU HAVE COMPLETED ALL 5 ROUNDS OF COUPLET 1, REST 90 SECONDS AND THEN MOVE TO COUPLET 2.

COUPLET 2:

(THIS IS ONE ROUND: REMEMBER, YOU DO 5 ROUNDS TOTAL)

16 pull-over progressions

16 slams from a swing

REST 90 SECONDS, THEN REPEAT COUPLET 2 (5 ROUNDS)


REMEMBER THE 5 ESSENTIAL MOVEMENTS

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