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Monday March 24 2008
Comments (15)  |  Help  |  Programs  |  Exercises

The Ultimate Sandbag
  • Front squat – 80% x 2 x 5
  • Clean deadlift – 105% (of clean) x 2 x 2
  • Push press – 5 x 3
  • Pull-ups – 3 x max
  • Sandbag shoulder TGU sit-ups – 30% BW x 6 x 3

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15 Comments
Arien Malec 2008-03-23
I seem to remember you saying once that if your clean is technique limited, you can go more than 105% of the clean. Do I remember that right? My max clean is 150, my max FS is 190 and my deadlift was 305 last I tested, but probably a bit higher now. What weight should I pick for my clean grip deadlifts? Arien
Greg Everett 2008-03-23
Yes - But make sure whatever weight you use is one you can pull with CLEAN mechanics, not with anything-goes deadlift mechanics. Find a load that's tough but definitely not maximal for those two doubles - it will go up the next couple weeks.
Jason Ackerman 2008-03-23
I'd like to buy some sandbags. Do I buy the fillers and then put them in the Ultimate Sandbag?
Greg Everett 2008-03-23
Jason - You don't need to buy the fillers, but they're helpful. If you don't, you can purchase extra-thick zip-lock bags and fill 80% or so with sand, then duct tape shut and throw those inside. Use rags or old clothing to fill out the bag without adding more weight if you need to.
Kyle S. 2008-03-23
Intresting that you added sandbags to your store. My buddy and I made some this weekend from some duffle bags we got a an army surplus store. Needless to say I was very humbled by the 40kg sandbag snatch.
Matt Wichlinski 2008-03-24
could you talk for a second about the rope lashes. Looks like a burner on the shoulders and grip and a lot of metabolic work. What's your take on this exercise ?
Greg Everett 2008-03-24
Matt - They're legit. Alternating arms and both arms together. Done properly (or at least the way I want them done), it's actually a lot of rotational work and midline stabilization. Check our Leo here (end of video): http://www.cathletics.com/daily/video/leoWorkout4.mov Vs. James here: http://www.cathletics.com/daily/video/JamesFitzgerald2-1-08.mov Leo had plenty of practice before that video, whereas we just threw it at James with little instruction. You can see how much faster of a cycle time Leo has, which is what I'm looking for. Of course, what James is doing is harder per swing, but Leo's is a little more metabolically taxing.
Dave 2008-03-24
Would this exercise performed by Alexander Karelin be similar to the rope lashes? http://www.youtube.com/watch?v=pXAD0z2M5Eg&feature=related
Dave 2008-03-24
the exercise comes in at around the 20 second mark.
Greg Everett 2008-03-24
Dave - No, totally different thing.
Matt Wichlinski 2008-03-24
what is the length and thickness of the rope. Looks like about 1 1/2" manila maybe 50 feet long?
Greg Everett 2008-03-24
Matt - That's it.
Evan Von Qualen 2008-03-24
Frt. Squat 198x6,203x5 225x2x4 skipped clean deads posterior change still recovering from RDL's subbed box jump 36"x3, 42"x3x4 PP snatch grip, 108x3,128x3, 148x3 PP reg. 132x3,152x3,172x3,192x3 chins Tgu situps, 60lb. 6x3
ec 2008-03-24
fs - 125# cln dl - 205# pp - 115#x2 sets, 125x2 (although failed 2nd set, 3rd rep), 115# pu - 5,6,4 - that was pathetic tgu situps with kb - 1 pd x 1 set, 1.5 pd x 2 sets (only 5 reps ea side)
Adc (CFS) 2008-03-25
FS 80kg DL 85kg PP 5okg Chin Ups 10-10-10 TGU as rxed
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