SANDBAG | WEEK 04 | 01/17/2021
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
14 Min AMRAP
(As Many Rounds or Reps as Possible in 14 Min)
7 Sandbag Squat Clean Toss and Jump
14 Shoulder to Shoulder Sandbag Push Press
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
You're shooting for one round every 2 minutes - give or take 30 seconds. Pick a weight on the shoulder to shoulder presses that you can knock out all 14 reps in 1 or 2 sets since the clean+toss+jump over reps are going to take a while!
For squat clean + toss over + box jump over, 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 full front squat. As you come to standing, throw the bag over a box, bench, or racked barbell. Then jump onto and/or over the object to complete the rep.
For the shoulder to shoulder push press you will have your sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 12 reps is 6 one each side.