SANDBAG | WEEK 37 | 09/05/2021
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
5 Rounds
10 Bear Complex Reps
15 Burpees
Rest 2 minutes between rounds
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Slowest Round
Goal: 1:30-2:30
COACHES NOTES
These rounds are meant to go FAST! You'll be resting for about as long as you are working in each round. This will allow you to keep the intensity high and recover enough between rounds to do so (at least the first 3 rounds). Rounds 4 and 5 should be a real fight! The bear complex reps should take a minute or less. Make sure you breathe on the burpees and find a smooth sustainable pace rather than a lot of stop and start.
SANDBAG BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster
OR
You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk
OR some combination of the two.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.
When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.
Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee