SANDBAG | WEEK 45 | 10/31/2021

The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

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

5 Rounds

10 Seated Press
10 Alternating Drag & Pull
30 Back Rack Lunges

Rest 1 minute between rounds

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

Score: Slowest Round Only

Goal: 2:30-4:00

COACHES NOTES
If you are working with a really heavy bag, you may need to adjust the reps on the seated press or go to a standing version. Those should take 20-40 seconds each time and be performed in 1-2 sets the whole way. Keep your butt down in the drag and pull. To start each rep, the bag should be down by your lower torso so you can get a nice long drag. Each drag and pull with one arm is 1 rep, so it's 5 per arm per round. Shoot for bigger sets on the lunges. You should be able to do a bare minimum of 10 at a time, ideally more like 16 if not unbroken. Remember, you get to rest after you finish those!

CUSTOMIZATIONS

SEATED PRESS
Reduce the reps to 7
Standing Shoulder Press

ALTERNATING DRAG & PULL
16 Plank Lateral Drags

BACK RACK LUNGES
Shoulder Racked Lunges (Switch shoulders every 15 reps)