SANDBAG | WEEK 28 | 07/04/2021

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.

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

6 Rounds

6 Complex Reps (Sandbag Curl + 2 Kneel to Squats)
18 Sandbag High Pulls

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

Score: Total Time

Goal: 12-16 Minutes

COACHES NOTES
This complex is nasty! The biceps are going to be super pumped between that and the high pulls so be ready. You will likely have to put the bag down at least once during the 6 reps of the complex, just don't put it down DURING the rep. If 6 reps is going to take longer than 1:20, reduce them to 4 each round. Think, smooth and steady on the high pulls. Squeeze your thighs, butt, and belly on the way up so you don't have to pull as much with the arms.

SANDBAG CURL + 2 KNEEL TO SQUAT
Start standing up tall holding the bag with a supinated grip (palms facing out). Keep your belly tight and elbows close to the body as you curl the bag up. Get your fists as close to your shoulders as possible.

Hold the bag in this top of a curl position as you step one leg back and gently lower the knee to the floor. Do the same thing with the other leg so you end up in a kneeling position still holding the bag in the curl. Avoid shrugging your shoulder to assist with supporting the bag, it should be mostly biceps doing the work.

Lift one knee up and plant the foot, then the other, so you step into the bottom of a squat. Keep your chest up and belly tight the whole time. Then step your knees back one more time per side to go back to a kneel, then back into the bottom of a squat. Stand up all the way and finally, lower the bag back down to the hang.

CUSTOMIZATIONS
Curl + Lunge + Lunge + Squat

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