Todays Workout - "The Power Of Twight"

3 Rounds
10x Sandbag Hang Clean
2min Airdyne (Go Hard)
2min Rest
**5min Intermission
3 Rounds
8x Sandbag Front Squat
2min Burpee
2min Rest
**5min Intermission
3 Rounds
8x Push Up
8x Pull Up
8x Sit Up
8x Dip
8x KB Push Press
1min Rest

This workout took me about 40min to complete and to be totally honest I was completely spent when it was finished, but in a good way!

Todays Workout - "The Pleasure Of Sandbags"

Warm Up (3 Rounds)
45 cals Airdyne
Agility Ladder
DOT Drill (15 sec)
Jump Rope (1 min)

Workout (3 Rounds)
10 Reps - Shoulder to Shoulder Press (85lb Sandbag)
15 Reps - Bent Over Row (85lb Sandbag)
10 Reps - Standing Press Close (85lb / 120lb Sandbag)
15 Reps - Shrugs (120lb Sandbag +)
10 Reps - Standing Press Wide (85lb / 120lb Sandbag)
10 Reps - Bear Hug Twirls (85lb Sandbag)

**For Time

Todays Workout - "Angie"

Warm Up (3 rounds)
45 cals Airdyne
Agility Ladder
DOT Drill (15 sec)
Jump Rope (1 min)

Workout
100 Reps - Situps
100 Reps - Air Squats
100 Reps - Push Ups
100 Reps - Pull Ups

**For Time

Sandbag Fitness Systems

Earlier in the season I discussed workout regimens of those who go over the wall; each crew member has a different style of workout specific to their duties when pitting the car. At the Jackman position typically you focus on strength in your workout; there are a wide variety of different tools that can be used when training…one of which is “the ultimate sandbag”.

Some tools such as dumbbells, kettlebells and free weights are good for strength training; however, they are used more for isolating specific muscle groups. Often when using these tools individuals sacrifice good form and technique, focusing on body “momentum” to overcome strength when moving the weight...this is very difficult with a sandbag.

One tool that I began using regularly in my workouts this year is “the ultimate sandbag”. I have found the when training with sandbags it adds a level of intensity that I cannot attain with any other tool. Sandbags in general are a great tool because they require the involvement of so many different muscle groups; I believe this promotes strength while lowering the risk of injury when training. I have found that regardless of which muscle group I am training I can effectively train in a shorter period of time, resulting in more strength and explosion in each movement.

Josh Henkin and the folks at Sandbag Fitness Systems have developed “the ultimate sandbag”; their sandbag is unique to those of their competitors. Sandbag Fitness Systems offers a durable sandbag that is very versatile in any exercise; each sandbag has three sets of handles which allows you to use it in a multitude of movements. Their sandbags come in a variety of sizes, weights and colors, each of which comes with a unique filler bag that is constructed of a highly durable material sealing securely to prevent any chance of sand leakage as well as an instructional DVD. This is truly a quality product!

Whether you are an athlete in training for a specific purpose or someone who just wants to get in shape, I would highly recommend this product. Give Josh a call and tell him I sent you to get a discount on this product!!

Josh Henkin
Sandbag Fitness Systems
Phone: (877) 286-3309
Email: ultimatesandbag@hotmail.com
www.sandbagfitnesssystems.com