sandbag based training program

Tldr if I could rebuild my gym, I would keep the rings, the sandbags, the sled, and a kettlebell. If I move I might leave the power rack behind.

This shit is money. All main movements are based around squatting, throwing, and carrying sandbags. Assistance is a mix of barbell, kettlebell, and calisthenics. There are four(4) mesocycles in a year long macrocycle. 

Each mesocycle is based around three(3) concepts:

• A calisthenics movement or curl performed daily. 
• Set sandbag weight(s). 2-4x a week.
• Kettlebell or barbell assistance. 2-4x a week after sandbag training. The movement patterns should be the opposite of the daily movement.

At the end of every mesocycle:

• Change your daily movement.
• Increase sandbag weights.

The goal is to use each three(3) month mesocycle to own the crap out of a given sandbag weight. Your bags should feel like toys when you are done. Progression with sandbags can take the form of adding more reps/rounds, performing more rounds, adding more exercises to each round.

Schedule

AM - Daily

Mobility

10 sets of the daily movement: Dips, Pullups, Pushups, DB Curls. 1min rest between sets.

Stretch

PM - 2-4x a week.

30min sandbag training. Combine different permutations of squats, carries, and throws. 

Assistance:

• Counter daily movement 3x8. 1min rest between sets.
• 1x BW reverse lunges to failure.
• Stretch.

PM - non-lifting days.

Sled, KB Swings, Suitcase Carries. 

Sandbag Parking Lot

Squat: Bear hug squat (1 or 2 arm), shoulder squat, box squat, jump squat.

Carry: Bear hug (1 or 2 arm), overhead, shoulder.

Throw: Over shoulder, slam, push forward.