Sandy Mutants
Objective: Strength
Warmup: 6 rounds
100 meter run
8x pushups
8x situps
8x squats
Training:
1) 6 rounds
4x Sandbag Clean and Squat @ 80lbs
4x Burpee
Pigeon
2) 6 rounds
5x Sandbag Lunge each leg @ 60lbs - increase until DBD
5x Loaded Jump Squats - use same bag
5x Unloaded jump Squats
Instep Stretch
3) 6 rounds in weighted Vest
3x Pull ups - Strict
6x Dips
9x Pushups
12x Situps
Comments:
Did this session down at the track - old school brute strength using sandbags. I wore a 20lb vest the entire session - ended up using the 80lb bag for the walking lunges. Still feeling strong after Big 24.
Part 3 is a bitch with a vest on - most of my guys were hitting the wall at body weight with the dips and pushups stacked back to back.
Be catious on the sandbag jump squats - if your lower back is weak or prone to injury just double up the unloaded squat jumps.