SANDBAG | WEEK 49 | 12/01/2019
15 MIN AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 Front Squat
6 Shoulder Step Over
10 Hang Clean and Press
6 Shoulder Step Over
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Number of Completed Rounds + Any Additional Reps
GOAL: 5 + ROUNDS
For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
For the sandbag step overs, choose a box that is roughly 22-24in for men and 18-20in for women. First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, turn and repeat from the other side.
Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up Over or try it with a dumbbell in one hand.
For the hang clean and press you will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight. Stand up all the way.
From here, press the bag straight up overhead. Squeeze your quads, your butt, and keep your belly tight. Extend your arms all the way so the bag is overhead and biceps are by the ears.
If the bag is too heavy, you can add a push or jerk.