Fri 21st / Sun 23rd May 2010

Things that happened this weekend: Met Chet & Stephen from http://www.funckey.co.uk/forums/index.php @ Bodypower weekend @ the NEC.

And built some 20kg & 25kg Sandbags based around this idea @FKUK by Glasshouse_BC
http://www.funckey.co.uk/forums/topic/2022-sandbag-training/page__pid__33199__st__0&#entry33199

Friday 21st May 2010.

Warm up: In pairs:

From floor to overhead and press with sandbag @25kg x50 each done alternately. AFAP

Then:

Overhead squat x7 sets @ 3 reps.
Lighter weight than would be used normally as the bar is to be taken into overhead position using the hang power snatch.

Then:

Overhead lunge walk x3 sets@ 6 steps

Then:

Overhead lunge & press walk x3 sets@ 6 steps

Sunday 23rd May 2010:

At the park in the sun@ 10am:

5 rnds of:

25kg Sandbag clean and press
20kg Sandbag rotational lifts and slams L&R.
Sledge hammer tyre strikes
50m 20kg Powerbag harness drag.

Each exercise is for time.

Then:

3 Rnds of:

25kg Sandbag front squat
Sledgehammer tyre strikes
Tyre in & outs
20kg sandbag OH Lunges

Each exercise is done for time: 60sec-45-30. On change sprint: 50m - 35 - 20.

60 sec rest between rounds.