SANDBAG | WEEK 41 | 10/03/2021
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
100 Sandbag Over the Shoulders
Every minute on the minute starting at 1:00, perform 4 Lateral Burpees over the bag.
Suggested Sandbag Weight:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 9-14 minutes
COACHES NOTES
Good one to go full send today. Okay maybe not FULL send but you should go hard. There will be some component of pacing to get through all 100 reps without falling apart. Shoot for 12-18 reps in the first minute. Then when the burpees come into play, think smooth and steady. The 4 reps should take 15-20 seconds each time. This will give you enough time to get around 8-12 over the shoulders in the rest of the minute.
SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag High Pull
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