Posts Tagged ‘sandbags’

general warm up (10 minutes)

clock push ups x twice around the clock

AbMat sit ups x 20 reps

Adex mace 360’s x 30 reps

mountain climbers x 75 reps

windshield wipers x 20 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

sandbag shouldering/keg squat set up and light practice

strength (20 minutes)

3 rounds–

sandbag shouldering x 10/10

bear hug keg squats x 10 reps

conditioning/accessory work (2 rounds)

keg push press x 5 reps

sandbag Zercher cleans x 10 reps




This was part of a 40 minute training session

Cave Strong-- sandbag shouldering from Frank DiMeo on Vimeo.

Cave Strong-- sled pulls from Frank DiMeo on Vimeo.

Cave Strong-- sandbag lunges from Frank DiMeo on Vimeo.

Sandbag bear-hug squats with 160lb

15 rep sets of this exercise will take 100% effort