SANDBAG | WEEK 20 | 05/09/2021
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
50 Rounds of:
2 Drag & Pull (Alternating)
2 Side to Side Thrusters
Every minute on the minute,
4 Hang to Shoulder (Alternating)*
*Hang to shoulders start at 1:00
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Goal: 15-20 minutes
COACHES NOTES
It will be pretty tough to get more than 3 rounds in a minute, so grit your teeth and prepare for a slow grind. Rounds must be completed within the minute so if you do 2 drag and pulls but don't complete the thrusters in time, start over in the next minute. Think of this as an EMOM where you do the hang-to-shoulders, 2-4 rounds of drag-and-pulls and thrusters each minute, and get a few seconds to reset before going into the next minute.
SANDBAG DRAG AND PULL
Start in a plank position over your bag with the top of the bag at about knee level. Keep the belly tight and butt down. Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible. You will then pull it back using the same hand. If you need to you can almost "back up" a bit to get a longer pull. You should pull it back down to between the knees level. If you don't quite make it - you can crawl forward a bit. The next rep will be with the other hand/arm. Each drag (up) and pull (back) counts as 1 rep.
SIDE TO SIDE THRUSTER
For the side to side sandbag thrusters you will have the bag on one shoulder. Squat to the bottom. Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!