SANDBAG | WEEK 42 | 10/13/2019
Each round is a 5 Min AMRAP
(As Many Rounds and Reps as Possible 5 Min)
20 Sandbag Power Cleans
15 Front squats
10 Bent over Slams
Rest 1 Min between rounds
Ideal weight for sandbags:
Score: Total Number of Completed Rounds from all AMRAPs combined + add up all additional reps.
Goal: 6 Rounds +
Start over at the beginning for each amrap. One minute will go by fast in that minute break, focus on long exhales to help you recover. Move well, and take the time to find good set up positions!
For this movement, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
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 bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.