Barbell and Sandbag Combo Workouts

Here are some creative ways to combine both the barbell and sandbags to boost your RESULTS, change it up, and to get the most from your training.

Warm Up

Farmer’s Walk with Sandbag

 

30 yards, 15 yds down and 15 yds back

Unilateral Farmer’s Walk with Sandbag

 

15 yds down and back

Sandbag Power Cleans

2 sets of 5 reps

Shouldering with Sandbag

 

Alternating 3 reps each side for a total of 6 resps, complete 2 sets

1 a) Barbell Squats

Perform your prescribed %, reps, and sets as normal.

Week 1:  I start with 65-75%  of my 1 RM for 8-12 reps for 2-4 sets

    b)  Pull Ups or Pull downs

2-4 sets for 8-12 reps

2 a) Front Squats, Sandbag

 

2-4 sets 8-12 reps

   b) Bent Over Sandbag rows

2-4 sets 8-12 reps

Conditioning

Unilateral Farmer’s Carries

2 sets on each shoulder for 15 yds down and back with approximately 1 minute rest between sets.  Keep your rest as short as possible to be able to perform each set with as much symmetry as possible and good posture!

Farmer’s Walk with Sandbag

2 sets for 15 yds down and back with minimal rest between sets.  Only rest as long as you need to recover and perform a quality set.

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