SANDBAG | WEEK 40 | 09/26/2021
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
20 Minute AMRAP
(As Many Rounds and Reps as Possible)
20 Sandbag Hop Overs
15 Bent Over Slams
10 Front Rack Lunges
5 Sandbag Clusters
Suggested Sandbag Weight:
Men: 50-70#
Women: 25-45#
Score: Total Rounds Completed + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
The hop overs shouldn't eat up much clock time, choose a variation you can get through in about 20 seconds each time. Be aggressive on the slams, it's more about setting up properly to deliver max power in the slam than trying to go super fast. Remember belly tight on the lunges, keep the elbows high. A cluster is a squat clean into a thruster. The best approach would be to drop the bag after pressing overhead, quick reset, then immediately get set up for the next rep.
SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
BENT OVER SLAM
Set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.
CUSTOMIZATIONS
Bent Over Row
Sandbag High Pull
SANDBAG FRONT RACK LUNGE
Clean the back up to your shoulders so that it is resting on your biceps and your upper arms are parallel to the floor. Keep your belly tight and chest up. You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.
CUSTOMIZATIONS
Shoulder Racked Lunge
Shoulder Racked Step Up
Adjust reps if working with a heavier bag
SANDBAG CLUSTER
For the squat clean thrusters you will start with the sandbag on the ground.
You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, 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 the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.
Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!
CUSTOMIZATIONS
Single Shoulder Cluster
Power Clean + Thruster