SANDBAG | WEEK 42 | 10/10/2021
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
TOTAL BODY DUMBBELL WARM UP
WORKOUT
10 Push Up + 180° Sprawls
10 Squat Clean Thrusters
9 Push Up + 180° Sprawls
9 Squat Clean Thrusters
8 Push Up + 180° Sprawls
8 Squat Clean Thrusters
...
Keep reducing by one rep all the way down to 1
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 15-20 Minutes
COACHES NOTES
This is a descending ladder for these two movements. Theoretically, it should get easier having to do less reps each time but as fatigue sets in it may not feel that way! Make sure you keep the hips in line with the shoulders on the 180° sprawls. For that movement, make sure you are breathing and not trying to move to fast. There and back is one rep. If this is a new movement for you, it will feel awkward at first. But, as the workout progresses, you will find your rhythm. Note that once you complete the round of 8 reps for both movements, you are halfway there!
PUSH UP + 180° SPRAWL
Start standing in front of your bag. Plant your hands on the bag and jump your feet back to a plank position with shoulders over wrists, belly, butt, and quads squeezed so the whole body is in line. Perform a push up, touching your chest to the bag then pressing back up to plank. Then walk your feet in a half circle around the bag as you adjust your hands on top of the bag until you are in a plank position on the other side. Perform another push up, then walk you hands and feet back to the other side. That is one rep. You do not need to stand back up between reps.
CUSTOMIZATION
2 Push Up + Overs
SQUAT CLEAN THRUSTER
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