Tuesday
I made three sandbags this week, weights unknown at the moment. They're just light , medium and heavy for now, I can shoulder the light one with some effort but the heavy one is a hard one to carry even for short distances.
Shouldering both sides 3xlight
Zercher pause squat 5xlight
Sandbag carry 2xmedium
Sandbag shoulder carry both sides 1xlight
Side bend 5xlight
Some other random stuff too
If you do the slightest bit of digging in S&P, you'll find a lot of SB info.
Never forget a lot of the sandbag lifting will have you rounding your back a lot, like stone lifting, so listen to your body. You feel the slightest /problem/ or anything, dump the lift or get some more rest before you go back. Always warm up well and you will build great strengths.
Rounding the back isn't the end of the world, and important to be familiar with your body, especially since you won't always be able to arch into the best anatomically correct position when lifting, say, a person off the mat.
With SB lifting, just make sure to keep it fun. If your bags are well-made, get to throwing them. My favorite SB lift is to clean and press it for vertical distance. Break it from the ground, explode and accelerate at the second pull like a clean, then catch and rack it. Get set, and explode again, push pressing it, launching it into the air or to a partner if it's a good bag to catch.
It would be great for explosion to launch barbells into the air, but you normally can't. SBs don't have that issue.
If the lift is fun, you will do it. you do SB clean & launching and you will be a strong bastard.
