Thursday, 18 August 2011

Todays Workout - 3,6,9

3 Pull Ups, 6 Sandbag Overhead Press, 9 Sandbag High Pulls. As many rounds as possible in 10 minutes.

Record your score.

Train hard!


  1. 10 rounds dead with a 40kg/88lb bag

  2. Nice job Coach!

    8 rounds and 3 pull-ups. 93lb sandbag for presses, and 63lb for the rows! Even threw in a 204 ground to shoulder to squat chaser with a Spartan Barebones!

  3. Matt, what's your programming/training strategy for the week (x number of strength workouts, x number of conditioning, etc.) Are the workouts on the blog all that you're doing, or in addition to other workouts? Just curious how you like to put it all together.

  4. 6 rounds and 3 pull-ups with a 75lb bag. Did y'all do the high pulls like power cleans w/o the catch, or like upright rows?

  5. Brute Force - good work, especially with the extra Barebones work!

    Jon B - do the high pulls like very powerful upright rows from the ground to chest height (as described in the Sandbag Fitness Training Manual Part 1). This is probably about 70% of what I do on a weekly basis - I'll also lift heavy from time to time (squats, deads, OH press), run/hill sprint and do a fair amount of walking. My aim is to have a nice balance between strength and conditioning and I'm fairly strong so this particular schedule suits me at this point in time. I'm always keen to stress that people adapt it to suit their needs. Unless max strength is your main goal, the workouts here will work well. What are your goals? And, in all honesty, I think it would be pretty boring if I just 5x5's on the blog - there is so much great info out there already (starting strength, wendler etc). I designed the ebook so that it offered a good blend of strength and conditioning sessions so you could follow that program at this stage. All the best, Matt