SANDBAG | WEEK 03 | 01/10/2021
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
Sandbag General Warm Up
WORKOUT
4 Rounds
400 Meter Sandbag Burden Run
30 Supine Sandbag Toe Touches
30 Seated Sandbag Shoulder Press
Suggested Sandbag Loading:
Men: 50-70# Sandbag
Women: 25-45# Sandbag
Score: Total Time
Goal: 20-25 Min
You're shooting for 5-6 minute rounds on this one!
You're working with 2:30-3:00 to knock out the burden run. If you need to - shorten the distance or leave the bag behind.
Choose a weight on the seated shoulder press that you can do at least 6-8 reps with at a time.
For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.
As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.
For the supine toe touches you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.
For the seated press, sit up tall with a neutral spine. Chest up, ribcage down.
Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.