SANDBAG | WEEK 30 | 07/18/2021

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

4 Rounds

20 Alternating Uneven Push Ups
16 Alternating Shoulder Squat Cleans
12 Toe Touch + Sit Ups

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

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
These rounds should take 2:30-4:00 each. Choose a variation on the uneven push ups that you can complete 20 reps in 2-3 sets the whole way. Don't rush the positions on the squat cleans, make sure you are extending your hips fully during and between each rep. Make sure you are leading with the chest in the sit up portion of the toe touch + sit up and not over-rounding the back as you come up.

ALTERNATING UNEVEN PUSH UPS
Set up in a plank position with one hand on the bag and one hand on the floor. Hands should be shoulder width or slightly wider. The bag can be in line with or perpendicular to your torso. Keeping your knees, hips, shoulders and ears in one line, lower your chest to at least the height of the elevated hand. Press back up to plank then walk your hands over so that you are in an uneven plank position with the opposite hand on the bag and on the floor. Perform another push up from this position. Every push up counts as 1 rep. So 20 reps is 10 on each side.

CUSTOMIZATIONS
Alternating Uneven Knee Push Ups
Plank Up & Overs

SANDBAG SINGLE SHOULDER SQUAT CLEAN
Start with the sandbag on the ground, narrow side between your feet. Knees are bent slightly, heels down, arms straight, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on one shoulder. Receive the bag in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep. Alternate shoulders with each rep.

CUSTOMIZATIONS
Sandbag Squat Clean
Single Shoulder Power Clean + Front Squat

SUPINE TOE TOUCH + SIT UP
Start on your back with the bag over the chest, arms extended, perpendicular to the floor. Keep the legs straight and squeezed together. Raise your legs up to touch feet or shins to the bag.

As you lower your legs, sit up. Keep the arms extended so you finish in a seated position with arms extended overhead.

CUSTOMIZATIONS
Sandbag Sit Ups
Supine Toe Touches