Sandbag/LIfting/Training Session July 12

Warm Up- 5 minute ruck on treadmill with Brute Force Sandbag @ 3.5mph

Sandbag Squats- 5 sets of 10 @ 100 lbs Go deep on the squats, (ass to grass) and focus on driving through the heels keeping core tight. To make it harder, put down a deck of cards and pick one up each rep.

Farmers Carry- 100lb sandbag across neck, 70 lbs in each hand ( I used a water jug filled with pea gravel)
1 set for 80 yards
1 set for 60
1 set for 60

Single Leg Step-Ups with 50 lb sandbag- Used 3 different heights- 24″-36″ Step up each leg for desired reps. 2 rounds and visiting each box 2 times. Focus on the loading the leg instead of pushing up with the back leg.

Bench press- Used just the bar due to an injured hand
1 x 50
1 x 50
1 x 50

1 Arm dead-lifts- 3 sets of 5 @ 135 lbs

Straight led dead-lifs- 10 x 145 lbs
8 x 155 lbs
6 x 165 lbs

Foam Roller Thighs, Hamstrings
Stretch legs and back

Core, 2 hours later:

4 sets of 25 med-ball sit-ups

3 planks with 45lb plate on back- hold until failure

45lb barbell twists- 3 sets of 50

Training for World’s Toughest Mudder in December.

This training session was done with an injured hand. A lifting hook was used for the deadlifts and shrugs. Feel free to scale, increase or add sets/lifts. You are welcome to add comments regarding your own personal training methods!

-Keith

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