SANDBAG | WEEK 46 | 11/07/2021
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
150 Sandbag Back Squats
Every minute on the minute starting at 1:00,
6 Plank Up & Overs
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 10:00-15:00
COACHES NOTES
Obviously, this is a lot of squats. But if you get 10-15 reps in each minute window, you'll be good to go. You'll be able to bank up some extra reps in that first minute. Just don't go crazy and overdo it! If you are working with a heavier bag, you may need to reduce the reps to 100-120 to stay within the goal. We definitely don't want you going past 15 minutes today.
SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Shoulder Squats
PLANK UP & OVER
Start in a plank position on one side of the bag. Walk both hands up onto the bag and then over to the other side. When both hands plant on the opposite side, the rep is complete. Walk you hands back up and over to the other side.
CUSTOMIZATIONS
Plank Shoulder Taps