WEEK nine 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 4 total rounds of the Hammer Training section, with 90 seconds 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. 
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 - 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 4 ROUNDS TOTAL)

20 Slams from swings

20 support squats

20 switch swings (10 per hand)

20 Pullovers

REST 90 seconds, then repeat for a total of 4 rounds


REMEMBER THE 5 ESSENTIAL MOVEMENTS

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