WHITEBOARD – 3 February 2011
Workload:
15 Minute AMRAP Sandbag Workout (65/45lb):
- 10 Bear Hug Squats
- 10 Push Presses
- 30 Yard Overhead Carry
Notes: Use the same sandbag for all movements. For the carries the sandbag must be overhead with locked arms, if you bend the elbows drop the bag and rest. 30 yards is 4 passes in the standard room.
Inspiration:
Beyul Training 
9 rounds + 10 + 10
adrenaline + nap = strength & endurance
45# 6 rounds + 10 + 10
Was not necessarily looking forward to today after being out for the past 3 days. Amazing how much better I feel after the workout.
65#
6rds + 10 + 10
Oly Lifting:
Power Snatch + Hang Snatch – Worked up to 165
Snatch Pull – 225×3, 245×3, 255×3
Back Jerk – Worked up to 285
Back Pause Squats – 265×2, 285×2, 305×2
65#
6rds + 10 + 10 + 1 1/2 walks
45# 7 rounds 10 1. If that wasn’t enough, I also did yesterdays too. See what happens when I miss a few days. 13:54 all unbroken.
I think I will sleep good tonight.
I’m going to do this tomorrow, but I’m not sure how to load up the sand bag. Could someone please tell me how heavy each of the smaller bags are, and do I just put them in the bigger one, or is there a certain way to position them? Also, is one “pass” from the whiteboard to the mirror?
Thanks,
Chris
From the Jan 7, 2011 post:
‘There are three sandbag filler sizes (35, 15, 10lbs) and 3 sandbag sizes (large, medium, and small). The max capacity for them is 160, 80, and 45.’
If you can figure out a way to position them to make the sandbags easier, I think we’re all ears.
I thought a pass was going the other way, from pull up bars to speedbag wall.
Good luck!
Dara is right on with everything. A general rule is the same weight in a larger bag is the harder then a smaller bag (80lbs in a medium bag compared to 80lbs in a large bag).
One pass is pull-up bar to pushing bags.
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Thanks Dara and Dana.
Got 8 rounds, with 50lbs bag. Quads were on fire from the wall balls yesterday.
45# 7 Rounds