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 reps, 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.