Home Workouts Sandbag WorkoutsSand Blaster Strength & Conditioning Workout #3

Sand Blaster Strength & Conditioning Workout #3

Sand Blaster Strength and Conditioning Workout 3

This is an excellent full body sandbag workout routine that utilizes six sandbag exercises during three individual circuits, followed by a set of Deck Squats using the Tabata Protocol. Builds strength while also burning fat. This workout is part of the Sand Blaster Strength and Conditioning Workout Plan.

Workout Specs:
Purpose/Focus:	Strength, Power, Conditioning
Difficulty:	Moderate
Body Parts Used:	Full Body
Equipment:	Sandbag

Workout Vid
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Workout Instructions

Complete Sets 'A', 'B', and 'C' as individual circuits, resting 0-10 seconds between exercises and 90 seconds between each circuit. Complete Set 'D' using the Tabata Protocol (4 minutes total, using 20 second sprints and 10 second rest periods).
	Exercise	Sets x Reps	Rest
	A1: Squat (Bear Hug) Learn Exercise	3 x 10	0-10 seconds
	A2: Clean (Zercher) Learn Exercise	3 x 10	90 seconds
	B1: Shoulder to Shoulder Press Learn Exercise	3 x 8	0-10 seconds
	B2: Snatch to Squat Learn Exercise	3 x 8	90 seconds
	C1: Side to Side Deadlift Learn Exercise	3 x 10	0-10 seconds
	C2: Shouldering (Alternating) Learn Exercise	3 x 10	90 seconds
	D: Deck Squat Learn Exercise	1 x Tabata	NA

Contributor Information
	Coach Henkin is the owner of Innovative Fitness Solutions, a premier strength and conditioning company in Scottsdale, Arizona. He is a prominent member of the fitness and sports performance arena. Josh Henkin is also the inventor of the The Ultimate Sandbag, and the leading expert in Sandbag Training. Find out more at www.HenkinFitnessSystems.com

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written by xoek, April 30, 2011

very intense, but very managable. i like these type of workouts where it's broken into multiple smaller circuits. i find that i can keep the intensity up for longer than workouts where the cicuit is longer. probably becasue of the added rest in between, but thank god for that. the snatch to squat is brutal, the shouldering and cleans are always intense. otherwise like i said very managable, i must be getting better to think this type of training is managable, huh?

i have trouble on the deck squats, the standing back up part anfter rolling on the back. i think it's mostly due to the added girth and weight i have to heft. not as easy to throw your upperbody around when you carry a permmanent spare tire around the gut. lol, i'll get there...eventually. in the meantime, i hope you guys don't mind me pushing myself back up onto my feet with my hands. at least i can get the basic squat part down...and up.

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