SANDBAG | WEEK 25 | 06/13/2021
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
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
1 Sandbag High Pull
1 Sandbag Sit Up
1 Sandbag Seated Press
2 Sandbag High Pull
2 Sandbag Sit Up
2 Sandbag Seated Press
3 Sandbag High Pull
3 Sandbag Sit up
3 Sandbag Seated Press...
Keep adding 1 rep per movement and see how far you can get in 18 min!
Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Reps (This will require math at the end....challenge accepted!)
Goal: 165 Reps + (This is through the round of 10-10-10)
COACHES NOTES
The first few rounds might feel easy. But don't be fooled, it gets juicy quick! Try to figure out the pace you would like to have around the 7th and 8th rounds, start with that pace, and do everything you can to maintain.
SANDBAG HIGH PULL
Set up with a shoulder width stance or slightly wider, hands on the narrow handle or overhand handles.
Sandbag will start on the ground . Your heels should be down, knees out, chest over the sandbag, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.
To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.
CUSTOMIZATION
Sandbag Muscle Cleans
SANDBAG SIT UP
You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.
CUSTOMIZATION
Unweighted Sit Ups
SEATED SANDBAG SHOULDER PRESS
Sit up tall on the floor 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.
CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Standing Shoulder Press
Shoulder to Shoulder Press