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Sandbag Training Complexes

April 13, 2020

What Is a COMPLEX - to put simply it is when you performer a set range of reps of a given exercise them move straight in to the next exercise with the same weight/implement/body weight movement. Complexes can be use to increases strength, power, and proficiency of a movement or exercises, they are utilised in this way by Olympic weightlifters. In this case these are not done for loads of reps but with a moderate to heavy weight for 1 or 2 reps per movement/exercise for example the Torokhtiy Complex is 1xSnatch + 1xSnatch Balance + 1xOverhead Squat no rest with the same barbell done in one go. However complexes are also great for condition. Stringing together exercises with no rest and the repeating your complex. So lets look at some Sandbag complexes ideas you can do at home with your Cerberus strength Sandbag.

REPS, SETS & REST - We talked about this last week so have a look back at last weeks newsletter but in general you will either pick your REPS, SETS (in this case sets refers to how many times you repeating your complex) & REST based on you goals Strength, Muscle Hypertrophy, Muscle Endurance or Power. Or you only have a set weight sandbag at home so you will set your REPS, SETS & REST based on its weight, heavy means less reps and longer rest, lighter means more reps and perhaps shorter rest.


Modified BEAR complexes
you can do reps of each exercise or repeat the complex multiple times
• Clean (sandbag pick up to the chest)
• Front Squat (sandbag Bear hug front squat)
• Overhead Press
• Back Squat (sandbag Bear hug front squat)
• Overhead Press
Repeat or rest

Modified Barbell Complex
do the following complex for 8 Minute AMRAP (As Many Reps As Possible)
• 5 Deadlifts (Sandbag pick up to your lap)
• 4 Hang Power Cleans (sandbag pick ups to you chest)
• 3 Front Squats (sandbag Bear hug front squat)
• 2 Push Presses (press from you chest do not drop it)
• 1 Ground To Overhead (pick up the sandbag to your chest then over head)
Repeat or rest

Upper Body Hell
• 5 reps or what ever you can with your bag Hang Power Cleans (sandbag pick up to you chest)
• 5 reps or what ever you can with your bag Strict Presses
• 5 reps or what ever you can with your bag Push Jerks
Immediately after: Max set of push-ups to failure.
Repeat or rest

Lower Body Hell
• 5 reps or what ever you can with your Sandbag - Bear Hug Front Squat
• 5 reps or what ever you can with your bag - Bear Hug Lunges
• 5 reps or what ever you can with your bag - Sandbag pick up to you chest
Immediately after: Max set of body weight squats to failure.
Repeat or rest

We will have more ideas and tips for you next week.

Stay Home, Stay Safe, Stay Strong!

Disclaimer - You should always consult your physician or other healthcare provider before changing your diet or starting an exercise program. I understand that there is a risk of injury associated with participating any form of exercise.
I hereby assume full responsibility for any and all injuries, losses and damages that I incur while exercising or participating and using any of the information provided by Cerberus Strength. I hereby waive all claims against Cerberus strength, or partners of individually or otherwise, for any and all injuries, claims or damages that I might incur.


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