SANDBAG | WEEK 32 | 08/01/2021
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
Every 3 Minutes on the Minute for 21 Minutes
(7 Rounds)
5-7 Clean + Lungester + Back Rack Thruster
14 Push Up + Lateral Drag
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Slowest round only.
Goal: 2:00-2:30
COACHES NOTES
Well, we got another spicy complex for you. Think of it as a bear complex lungester hybrid. You should get about :30-1:00 rest between rounds so test out a practice round in your warm up to help you figure out how many reps of the complex you are going to do each time. It should take about a minute. Commit to the number you choose. Go with a variation of the push up and drag that you can complete in 1-3 sets the whole way.
SANDBAG COMPLEX
This is a power clean, a lunge on both sides, a thruster, and another thruster from the back rack. Make sure your hips and chest rise together in the clean. Keep the belly tight the whole time. Get the elbows around fast so the bag can rest on the biceps during the lunges and first thruster. Stand up all the way between those movements. After the first thruster, when lowering to your back rack, bend the knees to absorb the load. You can go right into the back squat or stand up and reset. Keep your chest up as you lower. Stand up hard and fast out of the squats so the bag pops up off the shoulders. Use that momentum to press all the way up until arms are fully extended.
CUSTOMIZATIONS
Clean + 2 Front Rack Step Ups + 2 Thrusters
PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.
Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)