Bench from tonight, first and last sets
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Out of curiosity, what is the distance on a single run for you? The one I have only has a fairly short runway (15 to 20 meters at best) and I wish it was a bit longer for lower weights.
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Probably the same, one run is there and back, I use high handles one way and low on the way back.
It is probably 10-15m each way.
Yeah, same. Most people don’t seem to realize the low handles are actually handles and they turn the dumb thing around.
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Saturday 5th Feb -
Decided to add another 20kg to the sandbag today. The runs with 60kg have been felling pretty good, so time to make them suck. The bag now weights 80kg (176lbs) which is the maximum it is designed to take.
Holy crap that extra 20kg was a wake up call. Just picking it up was hard enough but trying to carry it was horrible. I struggled to get the bag high enough from the pick so when I walked with it, it was slipping down.
Did 5 pick and carry runs with 10 burpees at the end of each one. Ended up dropping it on the 5th run and had to pick it up again.
Added 50 Burpees to the end for a total of 5 runs and 100 burpees.
This gives me a target to beat next time. Think it will be a while before I say that this bag feels easy to carry 
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Video from todays sandbag and burpee work. @T3hPwnisher @Koestrizer any tips on getting the sand bag high enough and being able to hold on to it?
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Here’s how I would approach a sandbag:
- Flip it on it’s side.
- Dig your hands under each end
- Lift (think rounded back rdl)
- Lap: squat down deep with the sandbag in your lap/ on your thighs. Readjust your grip if necessary.
- Extension: Thrust your hips forward and hyperextend your spine to get the sandbag as high as possible up on your chest.
- Run
See minute 2 for an example.
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Thanks Mate, I didn’t even think about putting it on its side. With only 60kg of sand in it, the bag was lose enough and light enough for me to just pick it and hip thrust it up and catch it. It was soft enough to then get a good grip.
Now with 80 it is much tighter and harder to thrust up. Had to carry it very low and it was hard to get my hands onto it.
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You realise the possible innuendos in your last post may cause @Cyrrex’s head to explode.
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Keep going, I was enjoying that. It was like reading Penthouse
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I’d reply with something clever, but all the blood has rushed out of my brain.
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@Koestrizer nailed it. Never cared for bear hug carries.
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@Koestrizer - That finish is classic! That’s some hard work there, my friend. Love it.
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Believe it or not that jump/ fall forward actually brought me 2 placings! Just because two other guys “decided” to stop at 60m mark flat.
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Pretty sore today from the sandbag work yesterday. Back, glutes and arms all letting me know that they did some hard work.
Did 100 navy seal burpees today. Took about 30 mins, really worked up a sweat and gave me a good chest pump, as well as moving some blood around my sore bits. These are a tough burpee to do but felt good after.
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Great stuff. Extra 20kg is a big jump and no joke!
7th Feb - week 3
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 2
145 x 4 x 4 sets (319 lbs) RPE 7, 8, 8, 8
Happy with these tonight. On the slow side bit solid. Someone actually walked over to me
After the last set and told me that is was a good set. That was nice
Leg ext
135 x 20 x 3 sets
Ouch !!
Db bench
40 x 8 x 4 sets (88 lbs)
These were tough, but got the reps. Good pump.
Pull ups
Max x 3 sets
Reps - 10, 8, 7
Grip was slipping and I lungs were puffing hard. Both lats really sore from the sandbag.
What a Monday night session. My daughter was back at karate this week after Xmas break and the at meant I had to train later. Didn’t start the session till 7:30pm and finished about 8;45. It was hot and sweaty but I as really happy with my work tonight.
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Squat from tonight
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