RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
*In the next 2-3 weeks the farm strong program will become part of the gpp program.
Warmup
5-8min any monostructural activity – (Skip rope, bike, row, ski erg, jog)
-Then-
2 Rounds 30s each:
Seated hamstring stretch
Couch stretch
Childs pose
-Then-
5 Air squat
6 Alternating lunge steps
5 Inch worm
5 Broad jump
-Then-
Workout Notes
Starting with some explosive movements with 5 power snatches (6 if using one dumbbell). Try to pull the weight up as fast as possible.
After yesterday’s high rep session we are tackling a lower rep workout for today. The tricky part is the man maker which we actually want to be a man maker deadlift. See the video attached for how to perform this movement!
Explosive Strength
Every 1 min for 7 mins:
5 Power Snatches
Workout
Complete as many rounds as possible in 10 mins of:
20 Double Unders OR side to side line hops
5 Dumbell man maker deadlift
OR
5 Sandbag man maker deadlift (perform a sandbag pull through in the bottom of the man maker rather than a row)
Accessory
Accumulate 2:30 minutes in the bottom of the squat
and then
Dan, will you please explain the purpose of spending time on the bottom of the squat? Is it to increase mobility/depth, or is it intended to improve something else? Thank you!
Yesterday’s:
Warm-up: done
Workout: 13:53
Accessory:
* Strict press bottom of squat:
PVC pipe, #15 db’s, ~#20 bar. My body doesn’t like this position for some reason!
* Rows: #60 bag.
Thank you!