SANDBAG | WEEK 26 | 06/20/2021
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
5 Rounds
15 Back Squats
200m Burden Run
12 Front Rack Lunges
100m Bear Hug Carry
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 15-20 Minutes
COACHES NOTES
Each round should take 3-4 minutes. If you need to break on the back squats, try to get at least 10-12 in the first set. That way, you can re-rack the bag on your back, hit the last 3-5 reps and go directly into the burden run. Make sure you are keeping the belly tight and chest up on the run so you don't light up your back. Keep the elbows high on the lunges and try to go unbroken on those for at least the first few rounds. Breathe on the bear hug carry, don't try to rush it!
SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. 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.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats
BURDEN RUN
Clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.
As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.
CUSTOMIZATIONS
Shorten distance to fit time window
1:30 Back Rack Low Step Ups (4-8" Step)
SANDBAG FRONT RACK LUNGES
For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
CUSTOMIZATIONS
Shoulder Racked Step Ups
Shoulder Racked Lunges
SANDBAG BEAR HUG CARRY
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall. Draw your elbows back alongside your ribcage to keep the bag close to your body.
CUSTOMIZATIONS
Shorten distance to fit time window
1 minute Bear Hug March/Low Step Ups (4-8" Step)