SANDBAG | WEEK 32 | 08/04/2019
WARM UP
Full Body Simple Warm Up
WORKOUT
10 Rounds
100 M Bear Hug Walk
8 Alt Bag Slams
6 Ground to Overhead
Rough idea for Sandbag Weights:
Men 50-60#
Women: 30-40#
Score: Total Time
Goal Time: 20 Min
So, we're looking for about a round every 2 minutes. Consider lowering the rep scheme to 50m - 6 Slams - 4 G2O for heavier bags. Take your time setting up for the slams and then be aggressive and use your POWER on the slam!
For the bear hug walk, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall.
100m should take less than a minute. Try to go unbroken!
The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground. Set up and bring the bar to your left shoulder and repeat.
For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!