“Sandbag Strength & Power Workout”

Dynamic warm-up using Indian clubs or a lighter kettlebell than normal, then:-

5 reps of each for 5 rounds, resting 60 secs between sets:-

• Sandbag zercher cleans – heavy bag
• Sandbag clean and jerk – medium / heavy bag
• Sandbag shouldering – heavy bag (5 reps each side)

Then:-

15 minute chin-up / bar training – practice, don’t count reps:-

• Chin-ups – experiment with over and under grips
• L Chin-ups
• Arrow chin-ups
• Upward circles
• Hanging leg raises
• Chin-ups with leg cycling

Qi Gong

Sandbags = Strength. Get Your Guide Now!