SANDBAG | WEEK 05 | 01/24/2021

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

2 Rounds

50 Sandbag Squats with Bag on Right Shoulder
50 Sandbag Hop Overs
50 Alternating Sides Sandbag Slams
50 Sandbag Hop Overs
50 Sandbag Squats with Bag on Left Shoulder
50 Sandbag Hop Overs

Suggested Sandbag Loading:

Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 22-28 Min

Shoot to knock out each set of squats in 2:00-2:30, hop overs in :45-1:00, and slams in 3:00-3:30. If the weight of your sandbag is going to have you going way over these time frames, drop the reps to 35-40!

For the Sandbag Squat you will power clean from the floor to your shoulder then adjust the bag to rest on one shoulder (be sure to switch sides on the second set of squats each round). The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

For the hop overs you will stand next to your bag 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.

The sandbag slam starts with the bag on the ground between your feet. Grip the sides of the bag and clean it to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from forward rotation of your hips.

Set up and bring the bar to your left shoulder and repeat. Each slam counts as 1 rep!