June 6, 2009

Gorgeous day here in Colorado and was having troubles getting motivated to go to the gym so I opted for a backyard workout. This gave me a chance to try out my new sandbag from www.sandbagfitnesssystems.com The 70# sandbag felt like double that weight. It is unreal how much heavier the weight seemed to be in that form factor.

10 minute joint mobility

5 minute dynamic warm-up

4 min Tabata interval: KB snatches with 42# KB

Continuous Circuit:

Sandbag Zercher Squats * 10 @ 70#

30 s battling ropes

Rope Grip Pull-ups * 8

30 s battling ropes

Sandbag Cleans to Shoulder * 10 @ 70#

30 s battling ropes

Jungle Gym bodyweight rows * 8

30 s battling ropes

Sandbag Bearhug good mornings * 10 @70#

30 s battling ropes

Sandbag lunges * 5 per leg @ 70#

30 s battling ropes

Sandbag backpack push-ups (it is tricky to get the sandbag to balance on your back when alone. There must be a trick to doing this)

30 s battling ropes

Kettlebell halos * 10 @ 42#, Sandbag Around the World * 3 @ 50#

30 s battling ropes

4 min Tabata interval: KB Swings @ 53#

Shoulder rehab exercises and Lacrosse ball SMR (Self Myofascial Release)

5 minute Stretching