SANDBAG | WEEK 13 | 03/21/2021

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 the most sense to swap.

---

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)

1 Sandbag Push Up
1 Sandbag Ground to Overhead
2 Sandbag Push Ups
2 Sandbag Ground to Overhead
3 Sandbag Push Ups
3 Sandbag Ground to Overhead
....
Keep adding one rep of each movement until you hit the 12 minute mark.

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#

Score: Reps of last completed round + any additional reps into the next round.

Example: You get through the round of 10 push ups and 10 ground to overheads, plus you complete 11 push ups and 6 ground to overhead into the next round. Your score is 10 + 17

Goal: 11-15 Rounds

COACHES NOTES
This is a bit shorter of a workout when it comes to the Sandbag accessory, but don't let that fool you into thinking it is any less grueling! Don't worry too much about the goal for this workout, especially if you are working with a heavier bag. Just try to start at a pace that you can maintain, which means don't sprint at the beginning. Imagine the pace you would have in the round of 8 or 9 and try to start at that speed.

SANDBAG PUSH UP
Same mechanics apply here as the regular push up. The only difference is that your hands will be planted on the sandbag. We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the bag. Stay engaged. Press back up to the the top until arms are totally straight. Lower your knees to the floor if necessary in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATION
Knee Push Up

SANDBAG GROUND TO OVERHEAD
Grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag Sumo Deadlift High Pulls