SANDBAG | WEEK 51 | 12/13/2020
Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.
We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make most sense to swap.
WARM UP
Full Body Simple Warm Up
WORKOUT
7 Rounds
9 Sandbag Hang Clean and Press
7 Sandbag Thrusters
5 Sandbag Clean and Toss Over
Idea 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 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 to finish 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 then throw the bag over a box, bench, or racked barbell to complete the rep.