For years the vast benefits of olympic lifts were restricted to barbells. With sandbag training you are provided with a safer option while reaping the many advantages of olympic lifting. Developing maximum strength, functional movements, conditioning, and explosive power simultaneously. Performing the Sandbag Warrior Strength Workout will achieve athleticism, functional movements, conditioning, and strength all at once, creating a unique training regimen for accelerated results.The Sandbag Warrior Strength Workout #2 is a full body blast improving strength, power, and endurance using only a sandbag and your bodyweight.
Perform all rounds in each group before moving to next group. For Heavy Step Ups and Heavy Clean Pull, you should only be able to manage 5 reps with the chosen weight. If you are able to perform 6-8 reps, add more weight. For the the Sandbag Slams and Sandbag 360 you will perform a pyramid ladder: 5 reps of slams 5 reps of 360. 10 reps of each. 15 reps of each. 20 reps of each. 15 reps of each. 10 reps of each. 5 reps of each. Complete group E with as little rest as possible.
A1: Sandbag High Pull– 4 rounds x 6 reps
A2: Sandbag Snatch from Hang – 4 rounds x 6 reps
A3: Sandbag Sots Press – 4 rounds x 6 reps
B1: Heavy Sandbag Step Ups – 4 rounds x 5 reps (each leg)
C1: Heavy Sandbag Clean Pull – 4 rounds x 5 reps
D1: Sandbag Biceps Curl– 4 rounds x 10 reps
E1: Sandbag Slams – 5 t0 20 t0 5 pyramid
E2: Sandbag 360 – 5 to 20 to 5 pyramid
Other Workout Details
Workout Created by: Raleigh Moore
Workout Demonstrated by: Mark de Grasse
Equipment Used: Onnit Sandbag