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Sandbag LOGOS - WEEK 6

This document outlines a 6-week training program with sessions focused on strength, endurance, bodyweight strength, work capacity, and strength/endurance. Each day includes a warm-up, main training, and cool down. Monday's session emphasizes strength and chassis integrity with exercises like sandbag cleans and squats. Tuesday targets endurance with squats, pushups, and a 2-mile run. Wednesday assesses bodyweight strength and work capacity. Thursday builds work capacity and chassis integrity with step-ups, pushups, and a 20-minute AMRAP circuit. Friday combines strength and endurance with pullups, lunges, and a 2.5-mile run. Recovery includes foam rolling and stretching

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John Rohrer
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425 views1 page

Sandbag LOGOS - WEEK 6

This document outlines a 6-week training program with sessions focused on strength, endurance, bodyweight strength, work capacity, and strength/endurance. Each day includes a warm-up, main training, and cool down. Monday's session emphasizes strength and chassis integrity with exercises like sandbag cleans and squats. Tuesday targets endurance with squats, pushups, and a 2-mile run. Wednesday assesses bodyweight strength and work capacity. Thursday builds work capacity and chassis integrity with step-ups, pushups, and a 20-minute AMRAP circuit. Friday combines strength and endurance with pullups, lunges, and a 2.5-mile run. Recovery includes foam rolling and stretching

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Sandbag LOGOS - WEEK 6

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


SESSION 26 SESSION 27 SESSION 28 SESSION 29 SESSION 30
Obj: Strength, Chassis Obj: Endurance Obj: Bodyweight Strength Obj: Work Capacity, Chassis Obj: Strength, Endurance
Integrity Assessment, Work Capacity Integrity
Warm Up: Warm Up:
Warm Up: 3 Rounds Warm Up: Warm Up: 3 Rounds
3 Rounds 10x Squats 3 Rounds 3 Rounds Sandbag Complex @ 20/40#
Sandbag Complex @ 20/40# 10x Push Ups 8x Squats 5x Sandbag Clean @ 20/40# Instep Stretch
Instep Stretch Run 100m 4x Walking Lunge 20x Step Ups 5x Shoulder Dislocate
5x Shoulder Dislocate Instep Stretch 8x Push Ups 10x Push Ups
8x Sit Ups Instep Stretch Training:
Training: Training: Instep Stretch (1) 6 Rounds
(1) 6 Rounds (1) 2 Rounds 4x Sandbag Shoulder Hold
3x Sandbag Craig Special - Run 2 Miles at your "Per Mile Use Your SESSION 18 Training: Lunge - Increase load each
Increase load each round Interval Pace" using your Bodyweight Assessment (1) 20 Minutes - As Many round until 4x is hard, but
until 3x is hard, but doable, SESSION 17 6-Mile Run Results to calculate you Rounds As Possible doable, then immediately ....
then immediately .... Time and the MTI Running reps below. (AMRAP) 1x Jumping Lunge - unloaded
1x Burpee - be explosive! Calculator 4x Sandbag Squat Thrust @ - be explosive! - unloaded -
Hip Flexor Stretch Rest 8 Minutes between efforts Training: 40/60# be explosive!
(1) 6 Rounds 20x Step Ups with Sandbag Hip Flexor Stretch
(2) 6 Rounds 40% Max Rep Hand Release
5x Sandbag Squat Jump - Push Ups every 75 Seconds (2) 10 Minute Grind (2) 6 Rounds
Increase load each round 15/15 Low Back Lunge 5x Weighted Pull Ups -
until 5x is hard, but doable, For example, you scored 30x 10x Face Down Back increase load each round
4x Side to Side Sandbag Push Hand Release Push Up Rep Extensions until 5x is hard, but doable
Press - increase load each during SESSION 318's 15/15 Kneeling Founder 4x Sandbag Clean and Press -
round until 8x is hard, but assessment. 30% of 30 increase load each round
doable Reps = 30 x .4 = 12x Reps. (3) 2 Rounds until 4x is hard, but doable
Lat + Pec Stretch Set a repeating, countdown HUG - Hip Mobility Drill Lat + Pec Stretch
timer to 75 seconds. On
(3) 20 Minute Grind "go" complete 12x Hand (3) Run 2.5 Miles, Moderate
60 Second 1-Arm Sandbag Release Push Ups. You can Pace
Farmer's Carry @ 60/80# break the set, if necessary.
5x Standing Keg Lift @ 40/60# The faster you finish, the Moderate = Comfortable but
Sandbag more rest get before the not easy
2x Sandbag Clean & Run @ next round starts.
40/60# (4) Foam Roll Legs/Low Back
(2) 6 Rounds
(4) 2 Rounds 40% Max Rep Jumping
HAM - Hip Mobility Drill Lunges every 75 Seconds

(3) 6 Rounds
40% Max Rep Pull Ups every
75 Seconds

(4) 10 Minutes - As Many


Rounds as Possible
Sandbag Toss & Chase @
40/60#

(5) Foam Roll Legs/Low Back

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