Wednesday April 8th

General Warm-Up
2:00 Cardio Choice
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20 Alternating Arm Swings
12 Back Slaps
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
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2 Sets:
10 Banded Pass-Throughs
15 Banded Pull-Aparts
10 Air Squats + 5 Jumping Squats
20 Bear Plank Shoulder Taps
5 Pike Push-Ups
Specific Barbell Prep
8-10 Empty Barbell Push Press
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3 Sets: Adding Loads
3 Push Press + 4-5 Wall Balls to working target height

Building to opening working load
Athletes should arrive at Set 1 warm through the shoulders and overhead position, confident in their dip and drive mechanics, grip, and wall ball target height.

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Every 2:30 x 4 Sets
Set 1: 6 Push Press + 6-8 High Wall Balls (on the outside wall. as high as you can throw)
Set 2: 5 Push Press + 6-8 High Wall Balls
Set 3: 4 Push Press + 6-8 High Wall Balls
Set 4: 3 Push Press + 6-8 High Wall Balls

Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).
High Wall Balls: 12/11ft Target Choose Loads that allow you to hit the target.

Modifications and Adjustments
- Strict Press for Push Press / Dual Dumbbell Push Press or Strict Press
- Wall Balls to Choice on High Target or Banded Press @ 00x0 Tempo
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Specific Primer / After Push Press
2 Controlled Sets: Building to working loads
8 Dual Dumbbell Bench Press
6 Dual Dumbbell Front Squats
1 Partial Wall Walk + 1 Full Wall Walk to 10in standard
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Then:
10 Dual Dumbbell Bench Press @ working load
6 Dual Dumbbell Front Squats @ working load
2 Full Wall Walks to 10in standard
Use this to confirm dumbbell load, front squat elbow position, and wall walk distance standard before the clock starts on "Hammerhead."

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"Hammerhead"

Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
5 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walk: 10in From Wall

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Level 2
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
5 Wall Walks
Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walk: 20in From Wall

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Level 1
Every 4:00 x 4 Sets
12 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
3 Wall Walks
Dumbbells: 2 x 25/15lb, 12/7kg
Wall Walk: 30in From Wall

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Masters 55+
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
3-5 Wall Walks

Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walk: 20in From Wall
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Goal: 2:30-3:00 on / 1:00-1:30 off

Stimulus: Muscular Endurance / Upper Body Push and Squat Volume
RPE: 7/10

Primary Objective: Maintain consistent set times across all 4 sets. This is a volume day, load is secondary to keeping the work window tight and the mechanics clean on every rep.
Secondary Objective: Protect the wall walk quality late in the workout. Sets 3 and 4 will feel heavier in the shoulders after bench and front squats accumulate. Don't rush the wall walk, a controlled rep is faster than a sloppy one that has to be re-done.

Workout Strategy
The Hammerhead Shark is built differently; wide, structural, and methodical. That's this workout. Three movements, four sets, and a tight work window that rewards efficiency over aggression. The goal is to have athletes move consistently and protect their wall walk mechanics to finish each set ready for the next.

Dual Dumbbell Bench Press: Set up your dumbbells before the clock starts. Fifteen reps at this load is a moderate cycling challenge and unbroken is the target for sets 1 and 2. If you need to break in sets 3 and 4, a single short break to finish might need to be the play. Full lockout at the top, controlled descent and don't let the dumbbells drift wide under fatigue.

Dual Dumbbell Front Squats: Go directly from the bench to the front squats. The front rack position with dual dumbbells demands an upright torso with the elbows high, chest tall. Don't let the weight pull you forward at the bottom. Ten reps should be unbroken across all 4 sets at this load. If the torso is dropping consider reducing loads.

Wall Walks: Five reps at the end of each set is the shoulder endurance check. Keep your core tight from the floor to the wall. A sagging midline slows every rep,increases shoulder load and will strain the lower back. Walk your hands as close to the wall as your mobility allows consistently. Adjust the distance to the wall if mobility is an issue and / or the midline can't be maintained.

Rest Window: 1:00-1:30 of rest is short. Use it to set up your dumbbells for the next set before you rest — not after. Transition time is not rest time.

Modifications and Adjustments
Dual Dumbbell Bench Press
- Reduce load before reducing reps
- Single dumbbell bench press or floor press if dumbbells are limited

Dual Dumbbell Front Squats
- Reduce load to maintain upright torso position — mechanics over weight every time
- Goblet squat with single dumbbell for athletes newer to the front rack position or for gyms with limted equipment
- Box squat to a target for athletes managing knee or mobility restrictions

Wall Walks
- Reduce the distance to the wall or reduce to 3 reps for athletes newer to the movement or managing shoulder fatigue
- Inchworm to push-up as a direct swap (5 reps)  for athletes not yet ready for wall walks
- Pike hold shoulder tap on the floor for athletes with wrist restrictions

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