In the wake of last night’s Prisoner Burpee Challenge, I knew that I have until about 4:00 this afternoon before delayed onset muscle soreness (DOMS) hits me hard. So, I woke up this morning still feeling jittery, but not yet sore. Meaning I had a window of opportunity to train muscles that I didn’t destroy last night. Melissa wanted to train legs only since the women killed their upper bodies last night. Ben wanted to do the Sandbag Complex. After feeling how shaky my upper body was, I chose the lesser of the two evils and did legs with Melissa.
Our leg workout:
15 Air Squats
10 Jump Squats (holding dumbbells)
10 Plyometric Lunges (holding dumbbells)
15 Hamstring Curls with the body ball
Repeat 6 times with 1:00 rest in between.
Ben giving the sandbag a demonstration of raw power.
It was recently brought to my attention that I tend to take pictures of people when they are at their worst point in a workout. Maybe they’re about to hurl, pass out, fall down a hill, unable to move from the fetal position, or whatever… It usually seems like a Kodak moment to me. But, I guess I need more balance – for one member in particular. Don’t ever say I never did anything for you!
Tonight was the glorious return of Big Joe! He was treated to an intense 15 minute cardio session and did a short workout with DB Snatches and BB Hang Cleans. Ben and Dave did the same workout I did earlier that morning – The Sandbag Complex. The one we used was as follows:
6 Shoulders (alternating sides)
6 Lunges (each leg)
6 Bent over rows
6 Squat Cleans (Zercher style)
Repeat 6 times. - A “Handicap Bar Day” today is certain.
It should be noted that we use a rubber mulch sandbag. Many of the other complexes you see online are done with a MUCH smaller sandbag, usually filled with sand and they have easy-to-grip handles for comfort. They might still be the same weight, but obviously, sand has a higher density than rubber mulch. This means that our bag is roughly the same size of a heavy punching bag (24″ x 36″) and infinitely harder to handle. I prefer my homemade rubber mulch bag over the smaller commercial sand models. After each complex, you literally feels as if you have been in a ground and pound fight due to the fact that the object you’re moving is comparable to the size of a torso.
Judy was put through a brutal workout of Burpees, Squat and Press, and Pullups. She then completed a finisher of 100 medicine ball slams as fast as possible.
Started the week off right with some grueling work with sledges and my new favorite toy, the 85 lb sandbag.
After much experimentation, the new “Sandbag Complex” has been formed:
6 Clean and Press
6 Bent Over Rows
6 Front Squats
(Done in sequence with no rest 5x, rest 1 minute between complexes)
The 10 minute Tire Flip Test (600 LB) was also taken by Ben and Davage!
Ben 123 flips
Davage 101 flips
Davage humbly bowing to his new master…