So I thought I would post some progress reports on Matt's Sandbag fitness Book. I have done the program end to end once before with good results. I so so impressed that I thought it would be the basis for my Metcon workouts for a while. My plan is to do it end to end a few times recording times and weights etc so that I have a bench mark to measure progression/ overtraining by.First time round I did everything with a 40kg BRUTE FORCE sandbag (so it had handles). Last week I up'ed the weight to 50kg and wore a 10kg vest. I blew the first workout completely and had to have a rethink. This week I restarted the program with 45kg and no vest. Just right. So the work out went like this. A bit of warm up work, foam roller and stretching. Progressions from Coach Paul Wades CONVICT CONDITIONING.2 x 20 slow diamond push ups2 x 20 narrow stance squats1 x 5 one arm (assisted) pull upsMETCON timethe workout called for 800m sprint but due to it pissing down rain I went for 90 20kg Kettlebell swings which took me 3mins (thats about what I would comfortably run 800ms in)so90 x 20kg (2handed) KB swings50 x 45kg Clean and press90 x 20kg (2 handed) KB swings14:54AVG HR 152bpmtonight is strength. josh t. Australia
Hey Josh - great to see that you've been making such amazing progress. I know that many of the other followers appreciate it too!
workout 2 for the week.I have a few limitations in my home gym one of which is roof height. I train in my basement and as such the ceiling is low. This stops me from doing box jumps of any real height so I exchange them with long jumps. This workout I did 2meter jumps (two foot take off two foot landing)Again warmed up for about 10mins(skills) Convict conditioning workworking on:hanging leg raiseswrestlers bridgeone hand HSPU ( a long way off)METCON3 rounds of 25 x 2m jump25 high pulls25 push pressused 45kg Brute force sandbag (handles)19:23peak HR 163bpmAVG HR 150bpmoverall pretty happy the 45kg bag does feel very heavy after the first round. I was puffing and sweating a storm but the heart rate didn't get all that high. I think the heavier bag slows you down a little which makes it harder to elevate the heart rate but you still work hard.
Nice work Josh! And good to see some variations where needed. I used to train at a basement gym where the ceiling was so low that I couldn't perform a standing press down there - and I'm not particularly tall! On a positive note, I got really good at Jerks!