Tuesday 3/16
Lisa Loves Sandbags
Obj: str, work cap, toughness
Warm up: 5 rds
burgeneor complex
10x elevated push ups
10x jump squats
dislocates
Training:
1) 5rds
5x sandbag clean and sqt (each shoulder counts as 1, so 10 total sqts)60lbs/30lbs
10m run w/ sandbag
10x sandbag get ups
10x elevated plank walk up (feet on bag)
5x scorpian
2) 30 manmakers for time @ 25/15
3)2 rds
15/8x burpees
20m bear crawl
30x air sqts
20m lunge walk
40x situps
comments:
Why do sandbags suck? Because they are heavy, hard to handle, smelly and abrassive. Just like us, and we fucking love them. Grib strength and a raw power sufferfest. Pay close attention that everyone is squating down to pick them up and not bending over.
Pt 1 hits power 1st and core second while your breathing hard, picking up something heavy and running with it sucks as does get ups with sandbags, and elevated plank walk up, oh man you gotta try this one, it too really sucks.
Pt II, is a SMMF (single movement mind fuck) courtesy of gymjones and Twight. Its just a mind game and figuring out how to pace yourself. I did 50 in 16:21 @ 25lbs minutes at a smooth pace. First round 10 reps and all my others 5 reps then 5 breathes and right back into it. All my athletes struggled with this which means we have to do more.
