Master’s Hammer & Chisel – Day #11 – Hammer Power

Hammer Power – Details

  • Trainer: Sagi Kalev
  • Hammer Power Duration: About 40 Minutes!
  • Hammer Power Goals: POWERLIFTING! This is heavy weights, using explosive moves, lots of overhead lifting. A heavy shoulder workout.
  • Hammer Power Required Equipment: Weights, pull-up bar, bench or ball, resistance band

Hammer Power Moves

Some notes -Your shoulders will be on fire during this. Most moves are 2 parts, a lighter weight, simple move – and then a heavier, more complicated move (with  delivers another booty burner with this workout. Each move is 60 seconds long, and there are two rounds!

  1. ROUND 1
    1. Overhead Press (Light, Medium) – 10 reps – The weights stay parallel to your shoes in this, so your palms are facing you.
    2. Squat (Light, Medium) – 10 reps – weights in the same position as Overhead Press, but you are squatting 🙂hammer_power_cleanandsquat
    3. Thruster (Light, Medium) – 10 reps – This is actually a combo of Overhead Press and Squat. You do a squat and on the way up you go to a press. Repeat!
    4. Jerk Press (Light, Medium) – 5 reps – A little tricky move. It’s like a lunge with a simultaneous overhead press. Basically you lunge and as you lunge, you do an overhead press. Then, bring the forward lunging foot back, and repeat. Do this 5x on each side.
    5. Deadlift  (Light, Medium)  – 10 reps – the weights are in front of you and follow your legs to the floor as you move your glutes back. Then pull back up. hammer_power_deadlift
    6. Shrug (Light) – 10 reps – simple shoulder shrugs.
    7. Shrug w/ Extension (Medium) – 10 reps – this one is
      kind of funny. Sagi says, it’s like your getting kicked in the butt! It’s an exaggerated shrug – you start low and as you shrug up you use your knees and a small forward motion of the hips to “extend” the shrug.hammer_power_shrug_extension
    8. Upright Row (Light) – 10 reps – A simple upright row. Pull the weights up in front of you and focus on your shoulders.
    9. Full Upright Row (Medium) – 10 reps – Similar to the full upright row, but with an explosive movement and you start really low, like a deadlift.hammer_power_shoulder_lift
    10. Clean (Light) – 10 reps – Start in a standing position. Then you pull the weights up and “catch” them at shoulder height with your elbows down, almost as if you were going to do an overhead press.
    11. Full Range Clean (Medium) – Like the last move – but this time you are going to start in a deadlift position.
  2. ROUND 2 – For this round, the LIGHT is 10 rep, and the HEAVY is 5 reps! Time to UP THE WEIGHTS!
    1. Clean & Press (Light, Heavy) – Just like the Clean, but this time adding in the overhead press. You also start in the deadlift position so it’s a full-range clean.hammer_power_cleanandpress
    2. Clean & Squat (Light, Heavy) – Like the last one, but with a squat 🙂
    3. Clean Squat Press (Light, Heavy) – Like the last TWO, but with a overhead press! You can see this move in my bottom right video above!
    4. Clean Squat Jerk (Left, Right, Heavy) – ALL are 5 reps – You do each leg once with a light weight, and then again with a heavy weight. It’s like the clean squat press, but when you do the overhead press, you also do a Jerk (see Jerk Press up above).hammer_power_jerkpress
    5. 1 Arm Clean Squat Jerk (Left, Right / Light, Heavy) – Same as the last move, but with a single arm – this is my video in the upper right 🙂

Hammer Power Review & Thoughts:  

Having done lots of Autumn’s workouts and some of the other Hammer & Chisel workouts already, this one was MORE “power” weightlifting than any of the other routines I have done yet. For sure my shoulders and legs got a GREAT workout today and I know I will be sore tomorrow from it.

I’ve never done any kind of power lifting – but I feel like people who love Crossfit may enjoy this program with the cleans & jerks.

Hammer and Chisel Meals: 

What I ate today!

  • Breakfast -Chocolate Shakeology w/ chilled coffee, 1/2 a banana, 2 Tsp peanut butter
  • Snack – Apple
  • Lunch – Salad with Chicken, egg & avocado with balsamic dressing
  • Snack – Dunkin Donuts (!!) I had a turkey sausage and egg wake up wrap, no cheese. A failure to plan moment on my part, I was ravenous and had to grab something!
  • Dinner – Leftover chicken, bean & sweet potato soup
  • Evening Snack – Banana

Have any questions for me about this program? Post ’em in the comments or shoot me an email!

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