Sandbag LOGOS - WEEK 5

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 21 SESSION 22 SESSION 23 SESSION 24 SESSION 25
Obj: Strength, Chassis Obj: Endurance Obj: Bodyweight Strength Obj: Work Capacity, Chassis Obj: Strength, Endurance
Integrity Assessment, Work Capacity Integrity
Warm Up: Warm Up:
Warm Up: 3 Rounds Warm Up: Warm Up: 3 Rounds
3 Rounds 10x Squats 3 Rounds 3 Rounds Sandbag Complex @ 20/40#
Sandbag Complex @ 20/40# 10x Push Ups 8x Squats 5x Sandbag Clean @ 20/40# Instep Stretch
Instep Stretch Run 100m 4x Walking Lunge 20x Step Ups 5x Shoulder Dislocate
5x Shoulder Dislocate Instep Stretch 8x Push Ups 10x Push Ups
8x Sit Upsa Instep Stretch Training:
Training: Training: Instep Stretch (1) 6 Rounds
(1) 6 Rounds (1) 2 Rounds 4x Sandbag Front Squat -
3x Sandbag Squat Thrust - Run 2 Miles at your "Per Mile Use Your SESSION 18 Training: Increase load each round
Increase load each round Interval Pace" using your Bodyweight Assessment (1) 20 Minutes - As Many until 4x is hard, but doable,
until 3x is hard, but doable, SESSION 17 6-Mile Run Results to calculate you Rounds As Possible then immediately ....
then immediately .... Time and the MTI Running reps below. (AMRAP) 2x Bodyweight Explosive
1x Burpee - be explosive! Calculator 4x Sandbag Clean and Step Squat Jumps - unloaded -
Hip Flexor Stretch Rest 8 Minutes between efforts Training: Over @ 40/60# be explosive!
(1) 6 Rounds 4x Burpees Hip Flexor Stretch
(2) 6 Rounds 30% Max Rep Hand Release
5x Sandbag Front Squat - Push Ups every 75 Seconds For this event, (2) 6 Rounds
Increase load each round Clean the bag, step over the 3/6x Chin Ups
until 4x is hard, but doable, For example, you scored 30x bench 4x Sandbag Burpee increase
Kneeling Rope Pull @ 40/60# Hand Release Push Up Rep Clean the bag, step back over load each round until 4x is
sandbag or 3/6x Mixed Grip during SESSION 18's the bench hard, but doable
Pull Ups assessment. 30% of 30 Clean the bag, step over the Lat + Pec Stretch
Lat + Pec Stretch Reps = 30 x .3 = 9x Reps. bench
Set a repeating, countdown Clean the bag, step back over (3) Run 2.5 Miles, Moderate
(3) 20 Minute Grind timer to 75 seconds. On the bench Pace
Lee Special @ 40/60# "go" complete 9x Hand Do 4x Burpees
Sandbag Release Push Ups. You can Moderate = Comfortable but
5x EOs break the set, if necessary. Start again .... not easy
5x Sandbag Toss & Chase @ The faster you finish, the
40/60# more rest get before the (2) 10 Minute Grind (4) Foam Roll Legs/Low Back
next round starts. 15/15 Low Back Lunge
(4) 2 Rounds 10x Sandbag Good Morning
HAM - Hip Mobility Drill (2) 6 Rounds @ 20/40#
30% Max Rep Jumping 15/15 Kneeling Founder
Lunges every 75 Seconds
(3) 2 Rounds
(3) 6 Rounds HUG - Hip Mobility Drill
30% Max Rep Pull Ups every
75 Seconds

(4) 10 Minutes - As Many

Rounds as Possible
Sandbag Getup and Run @
40/60#

(5) Foam Roll Legs/Low Back