Basement explosive strength training with my old friend Larry Storch. 80lbs for all exercises:
- Sandbag power clean - 4 x 5
- 4 x Circuit A
- Sandbag push press x 5
- Sandbag jump squat x 5
- 4 x Circuit B
- Sandbag explosive floor press x 5
- Plyometric pullups x 5
- Sandbag shouldering - 3 x 10/side
Minimal rest (45-60 sec between exercises). Didn’t feel too much fatigue or sweat until the high-rep shouldering for a finisher. Not sure if this is the best method for speed strength/explosiveness, but I thought the push press/jump squat combo was nice.
I still have the triple clap pushup in my arsenal, but I want to start incorporating more explosive/speed strength training to make sure I stay explosive. I did everything with my trusty sandbag, so 80lbs across the board:
- Sandbag getups x 5/side
- Sandbag clean & press - 5 x 3
- Sandbag sumo deadlift highpulls - 5 x 3
- Complex Pair - repeat 4x
- Sandbag floor press x 10
- Plyometric pushups x 8
- Sandbag lunges x 5/side
- Lunge jumps x 8/side
- Finisher: Sandbag shouldering - 2 x 10/side
High-rep shouldering is a great finisher. I was originally planning on doing a quick conditioning circuit after this session, but the finisher lived up to its name and I had nothing left in the tank. Also worth noting: the lunge jumps super-set is always torturous.
Grabbed Larry Storch for a morning basement workout:
- Sandbag shouldering x 30 sec
- Sandbag ground and pound x 30 sec
Repeat 16x, resting 30 sec between each round.
This was much more murderous with 16 rounds (I did 10 previously). I alternated sides on the shouldering and ended up doing 9 reps for every 30 second interval this time. This was also tough on the hands between grabbing the bag to shoulder it and pounding the hell out of it. I didn’t realize my hands were all bloody until after I stopped and took the gloves off.
Grabbed my 80lb buddy Larry Storch for a sandbag strength circuit:
- 1 Getup (each side)
- 2 Floor presses
- 3 Deadlifts
- 4 Clean & presses
- 5 Squats
AMRAP in 20 minutes.
Total rounds: 9 even. There was about 20 seconds left on the clock after the 9th trip through, so I didn’t start the 10th. The toughest part of this was the C&P because I have to regrip Storch for every rep. I think we packed him a little too tight when we built him, but it’s a nice additional challenge.
Finished with some pullups:
Short on time and storchin in the basement again:
- 6 sandbag deadlift twist (80lb; 3/side)
- 12 pushups
- 24 lateral jumps (over sandbag)
Repeat 5x
Total time: 5:44. Spent some time before and after the circuit trying out different exercises with Larry Storch.
Finished with some basics:
- 3 x 10 zercher sandbag squats
- 3 x 10 pullups
Grabbed Larry Storch for a basement quickie:
- Sandbag shouldering x 30 sec
- Sandbag ground and pound x 30 sec
Repeat 10x, resting 30 sec between each round.
I alternated sides on the shouldering and ended up doing 8 reps for every 30 second interval (4/side). I wore gloves throughout to make sure my hands stay pretty. This would have been more murderous if I did a few more intervals - next time. I also played around with the bag for a while and tried out a few new exercises for future workouts.
Grabbed Larry Storch (my 80lb sandbag) and went to work:
- 3 Sandbag Getups (80lb) each side
- 15 Pullups
Repeat 3x
Didn’t time this one since I don’t like to rush get ups, but all pullup sets were unbroken.
Zach and I built a couple of 80lb sandbags today, just like in the video from Mountain Athlete. I gave mine a baptismal name, Larry Storch, and then christened it with one of Ross Enamait’s workouts. 25 reps of the following:
- Burpee with hands on the bag
- Clean and press the bag overhead
- Perform a lunge with each leg while holding the bag overhead
Total time: 10:57. Looking back at the instructions from Ross, I realized that I mistakenly left out the jump part of the burpee. It was still tough and made even tougher because the canvas bag ripped up my knuckles a little bit. As revenge, I ripped up the bag a little bit when I was storing it. Dammit. Thank god Zach’s a gifted seamstress and offered to patch it up.
Oh, I also practiced some sandbag get ups with Larry Storch afterwards and did 3 reps on each side. We’re gonna have lots of fun together, me and Larry Storch.
