Sandbag LOGOS - WEEK 7

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 31 SESSION 32 SESSION 33 SESSION 34 SESSION 35
Obj: Strength, Chassis Obj: Endurance Assessment Obj: Bodyweight Strength
Integrity Assessment, Work Capacity Total Rest Total Rest
Warm Up:
Warm Up: 3 Rounds Warm Up:
3 Rounds 10x Squats 3 Rounds
Sandbag Complex @ 20/40# 10x Push Ups 8x Squats
Instep Stretch Run 100m 4x Walking Lunge
5x Shoulder Dislocate Instep Stretch 8x Push Ups
8x Sit Ups
Training: Training: Instep Stretch
(1) 6 Rounds (1) Run 6 Miles for Time
3x Sandbag Clean + Push Training:
Press - Increase load each RECORD FINISH TIME & (1) Max Rep Hand Release
round until 3x is hard, but COMPARE TO SESSON 2 Push Ups in 75 Seconds
doable, then immediately .... & 17
1x Burpee - be explosive! (2) Max Rep Jumping Lunges
Hip Flexor Stretch in 75 Seconds

(2) 6 Rounds (3) Max Rep Pull Ups (strict)!

4x Shoulder Hold Lunge with
Sandbag - Increase load RECORD ALL RESULTS &
each round until 4x is hard, COMPARE TO SESSION 3
but doable & 18
4x Side to Side Sandbag Push
Press - increase load each (4) Foam Roll Legs/Low Back
round until 4x is hard, but
doable
Lat + Pec Stretch

(3) 20 Minute Grind

5x Backwards Sandbag Drag
@ 40/60#
3x Sandbag Half Moon @
20/40#
5x Sandbag Getup @ 40/60#

(4) 2 Rounds
HAM - Hip Mobility Drill