Hammer Time

Monday, February 18, 2013

Please excuse the cheesy post title, but I couldn't resist when hammer hits made their way into my workout today.  Today's workout was pretty intense for a Monday (I like to ease my way into the week) and looked like this:

1.  Warm up:  Stretching, Back raises, rows, kettle bell swings, etc.

2.  Barbell Complex - 65 lbs
     - Sumo dead lift x 5, into
     - Pendlay row x 5, into
     - Clean and Press x 1 (just setting up for squat); into
     - Squat x 5
     Repeat 3 times

In case you need a visual (although I am certain it is unnecessary, and my form can always use improvement)

 2.   AMRAP Circuit:  as many reps as possible (AMRAP) per movement in a minute, with a one minute rest at the end of each set.  Repeat three times, for a total of 17 minutes.

     - Alternating hammer hits with 16 lb hammer
     - Alternating walking lunges 
     - Push ups
     - Leg raises with hip lift
     - TRX Rows

The visual progression:

And to end on a good note...


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