WEEK Five 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 total of the Hammer Training section, with 90 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 TRAINING

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

16 reps of front support Squats

16 reps of front to back Pullovers with a push press to return

16 reps of 2/2 Push Presses each side

16 reps of multiple SLAMS with a swing between

REST 90 seconds, then repeat Part 2 (4 rounds)

NOTE:16 IS THE REP COUNT TOTAL SO PRESSES WILL SEE 8 REPS PER SIDE


REMEMBER THE 5 ESSENTIAL MOVEMENTS

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