SANDBAG | WEEK 47 | 11/17/2019
16 MIN AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
40 Alt Sandbag Slams
60 Shoulder to Shoulder
40 Alt Sandbag Slams
80 Sandbag Back Squats
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Rounds + Any Additional Reps in 16 Min
GOAL: 1 ROUND + as far as you can get into Round 2
One round of this is 220 reps and each rep of the slams takes time. So, shoot for one really good round of high quality reps and really explosive SLAMS.
Whatever bonus reps you get into round 2 are just that, a bonus.
The sandbag slam starts with the bag on the ground between your feet. Grip the sides of the bag and clean it
to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.
The goal is to slam the bag down as hard as possible using power from rotation in your hips.
Set up and bring the bar to your left shoulder and repeat. Each slam is 1 rep so 40 alternating is 20 from each shoulder.
For the shoulder to shoulder you will have your sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 12 reps is 6 one each side.
For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over onto your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.