SANDBAG | WEEK 35 | 08/22/2021

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

8 Lateral Burpees Over Sandbag
12 Ground to Overhead
16 Back Squats

Rest 1 minute between rounds

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

Score: Total Time

Goal: 18:00-26:00

COACHES NOTES
Each round should take between 2:00-3:30. If the first round goes longer than 3:30, cut the reps down to 6/10/14. The reps per movement is not super high each round, but the combination is going to really add up. The key here is to find a good rhythm for each movement. If you are dropping the bag during each rep of the ground to overhead, take a breath, set up and get right back to it. If you can, keep the bag on your back for all 16 back squats.

LATERAL BURPEE OVER SANDBAG
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

CUSTOMIZATIONS
No Push Up Lateral Burpee Over Bag
Regular Burpee

SANDBAG GROUND TO OVERHEAD
Grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag High Pulls

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