SANDBAG | WEEK 02 | 01/05/2020
2 Rounds
20 Sandbag High Pulls
10 Sandbag Get Ups (R)
40 Sandbag Ground to Overhead
10 Sandbag Get Ups (L)
80 Sandbag Hop Overs
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 20 Min
For the high pulls you will have a wide stance with the feet. Hands on the narrow handle.
Sandbag will start on the ground . Your heels should be down, knees out, chest over the sandbagt, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.
To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.
For the get up, start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.
Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.
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!
For the hop overs you will stand next to your bad and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.