SANDBAG | WEEK 04 | 01/19/2020
7 ROUNDS FOR TIME
9 Sandbag Hang Clean and Press
7 Sandbag Thrusters
5 Sandbag Clean and Toss Over
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: Under 15 Min
This is going to be a real shoulder smoker if you don't use the power from your hips. So be explosive!
The clean AND press together counts as 1 rep.
For the sandbag clean and jerk you will start with the sandbag on the ground. 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. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight. Stand up tall to complete the clean portion.
For the press, keep your belly tight and press the bag straight up overhead until your arms are fully extended with biceps by the ears. If the bag is too heavy to complete a strict press, you can push press or even jerk. But don't do that just to go faster.
For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
For the clean and toss over, perform a clean as described above. With the bag at your chest, dip your hips then extend them aggressively. Extend your arms and toss the bag over a high box or even a bar in a rack. Choose a height that is challenging. Make sure you can clear the bar or secure it with some bands to the rack!