Workout of The Week 10
Enter The Sandbag
We’re going old school again today for the training session. I’ll give you two workouts today, one that I performed this week and one you can try out to get a total body session with just a sandbag.
Don’t have a sandbag? Here’s what you can do:
1.) Cry about it
2.) Buy one
3.) Make one yourself
The sandbag is a great tool for combat athletes. My jiu jitsu coach often reminds us that you want to feel like a bag of wet cement when you’re on top of your opponent. Your weight should be placed on them unconventionally. Unlike a barbell where you’re looking to position your body and the bar perfectly, the sandbag will sit oddly no matter how you grab it.
This forces you to adapt to forces from angles or position you haven’t been exposed to or that you may only encounter on the mats or in the octagon. Not a fighter? Cool, just get tough as F*ck and look like a madman lifting a sandbag at your gym. It’s hard.
Here was today’s quick hitter:
7 Min EMOM
Sand Bag Toss 2L/2R
Rest 3-5 min
5 Min EMOM
Sandbag Squat x 5
This was after a body weight warmup of:
Squat x 10
Pushup x 10
Inverted Row x 10
For 5 rounds no rest
I followed the sandbag work with some pumpy bodybuilding work and chin ups to finish the session.
Give this a shot for some heavy conditioning
-Sandbag Clean x 1L/1R
-Sandbag fireman carry 20 Yards / Right
-Sandbag Clean x 1R/1L
-Sandbag fireman carry 20 Yards / Left
5 Rounds with 1-2 min rest. GO HARD. Really book it on the carries.
Then,
Perform 3 back to back sets of this then rest 2-3 min
Sandbag Squat x 5
Bear hug carry up and down
SB Squat x 5
Bear hug carry up and down
SB Squat x 5
Bear Hug carry up and down
Rest
Then, do 2 back to back sets and rest 2-3 min
SB Squat x 5
Bear hug carry up and down
SB Squat x 5
Bear Hug carry up and down
Rest
Then do 1 round.
SB Squat x 5
Bear hug carry up and down
Let me know how it goes, train hard this week. Your life depends on it.