SANDBAG | WEEK 34 | 08/15/2021
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
3 Rounds
25 Front Squats
12 Clean + Throw 6-8ft
25 Front Squats
Rest 2 minutes between rounds
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Fastest Round Only
Goal: 3-5 Minutes
COACHES NOTES
Each round should take 3-5 minutes. That's about a 1:00-1:30 for each set of 25 front squats and 1-2 minutes for the clean + throws. Don't rush the clean + throws. The point of those is to be explosive and express as much power as possible in each throw. It should go at least 6-8 ft but if you can throw it further, great! You get a nice bit of rest between each round so really send it each time. Try to go unbroken on the front squats the whole way.
SANDBAG FRONT SQUAT
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!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
CUSTOMIZATIONS
Sandbag Shoulder Squats, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window
SANDBAG CLEAN + THROW
Start with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. You can stand up all the way or stay in the power position to initiate the throw.
Adjust your hands so that your palms are pressing into the bag. Knees are bent and chest is up. Extend the legs and hips aggressively, then drive the arms into the bag to throw it as far forward as you can. It may help to stagger the feet by a step but for an added challenge keep the feet in line, about shoulder width apart. Once you throw the bag, sprint across to where it landed, turn around and repeat with the next clean.
CUSTOMIZATIONS
Sandbag Clusters
Sandbag Clean & Jerk (Push Press)