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Anton Emery 02-07-2008 02:42 PM

Ross's Carry Run and Press workout
Hi Everyone

I did Ross Enamaits Carry, Run, and Press workout the other day which i feel would transfer over well to grappling.

You are working muscular endurance by carrying the sandbag, anaerobic capacity with the sprints, and power/explosion with clean and press. I like carrying the sandbag with a bear hug palm to palm grip, it sort of simulates using the harness grip when taking someone's back.

I enjoyed the workout alot, only next time i need a heavier sandbag.


Derek Simonds 02-07-2008 04:37 PM

That is awesome. How did you do time wise? I would definitely carry the 100 LB's but I would scale the clean and press to 60 LB's as 100 LB sandbag press is way too much for 30 reps

Anton Emery 02-08-2008 08:05 AM

I think it took me around 20 minutes. Probably not a very good time, though i have no idea what other people do. I walked at a normal pace with the sandbag, while changing carry styles occasionally. I would like to go to a 400m track and try the workout. I just went outside my house and went around the block, which i think is pretty close. I used a 60lb sandbag, definitely could have gone heavier on the carries, not sure how much heavier on the cleans.


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