"Hammer" [HERO]
5 Rounds For Time:
5 Power Cleans
10 Front Squats
5 Push Jerks
20 Pull-ups
Rest 90 Seconds
Barbell: (135/95)
Time Cap: 25 Minutes
REPEAT FROM 5/27/23
See Logistics for team version
KG | (61/43)
Same as class
“Hammer” is a significant test of barbell conditioning with a dose of gymnastics included. Much of this workout feels very “DT-esque” and will require athletes to be tactful about how to address the sets and reps of the barbell movements. The athlete’s strategy here should most certainly be “break before you’re broken”. We should encourage a managed effort and pacing that allows athletes to take controlled, planned rest. With that being the case, the :90 included rest should allow athletes to be more aggressive on this workout than they would be with something like a standard “for time” barbell workout like “DT.”
Time to complete work.
Power Cleans | Moderate. Quick singles.
Front Squats | Moderate. 2 sets or less.
Push Jerks | Moderate. Unbroken.
Pull Ups | 3 sets or less.
Jump first - “Hips lead the way”
For the power clean as well as the push jerk, our teaching focus is to finish the “jump”, meaning the full extension of the legs & hips before pulling the power clean or pressing in the push jerk.
Power Clean
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
Front Squats
Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Barbell
20 Air Squats
Push Jerks
Reduce Reps/Loading
Sub Dumbbells/Kettlebells
Push-Ups
HSPU
Pull Ups
Reduce Reps
Jumping Pull-ups
Banded
Strict (Reduce Reps)
Ring Rows
Alternating Dumbbell Plank Rows
"Team Hammer" [HERO][TEAMS OF 2]10 Rounds For Time: 5 Power Cleans 10 Front Squats5 Push Jerks 20 Pull-ups Barbell: (135/95) * 5 Rounds Each * Switch After Full Rounds Time Cap: 30 Minutes
Whiteboard Brief
General Flow
CT Barbell flow :15-:20 each
Pull ups | tell, show, do, check
Focus on a shallow, controlled, tight kip
Focus on the swing being controlled by the shoulders/lats
Sub ring rows if needed
3 Pull ups or workout mod
Push Jerk | tell, show, do, check
Feet with hip-width apart
Bar on shoulders
Elbows slightly in front of the bar
Full grip on the bar
Focus on upright toros
Focus on quick turnover from dip to drive
Focus on full extension
Focus on timing of jumping fully before punching the hands
Focus on timing of jumping fully before punching the bar overhead and landing with bar locked out
Power Clean | tell, show, do, check
Hip-width stance
Hands just outside shoulders with full grip on the bar
Bar in contact with shins
Hips down
Shoulders slightly over the bar
Teach receiving position
Feet flat, butt back, knees out, elbows high
Focus on full extension before pulling and catching
Hold landing position
Focus on keeping the bar close throughout
Hold landing position
Practice Round
Break
Workout adjustments if needed
Look For
Explosive hip drive. Look for a powerful extension of the hips, with athletes driving through their heels.
Elbows high. Ensure that the elbows remain high, pointing forward, to maintain the front rack position.
Explosive hip drive. Look for a powerful extension of the hips and knees, transferring force vertically to lift the barbell.
Full range of motion. With today being a hero workout, reinforce full range of motion for all athletes whether they’re completing pull ups, scaled pull up variations, or ring rows.
5 Rounds For Time:
5 DB Power Cleans
10 DB Front Squats
5 DB Push Jerks
20 Alt DB Plank Rows
Rest 90 Seconds
“What is important is seldom urgent, and what is urgent is seldom important.” - Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
3 Sets:
1 Minute Plank
30 Second Side Plank Right
30 Second Side Plank Left
Rest 1 Minute Between Sets
