This circuit targets the three vaunted elements of strength, speed, and power in one circuit. Although this is generalized conditioning, good athetic benefits can be attained by incorporating sport specific elements in a continuous circuit.
The hanging rows are performed to failure and immediately followed by a throw, or drag. Two sandbags of the same weight are used to perform this circuit. The drag and throws are alternated from set to set. For example, the bag will be thrown and then dragged on the first set. Because of the alternating nature of this circuit, the bag will be dragged first on the second set....and then thrown.
Don't worry, this is not nearly as confusing as it sounds......
Try to bang off 3-4 sets. Take minimal rest periods between sets, and do not rest between elements.
If you have any specific questions about this workout or any other workout appearing on www.sportsandbags.blogspot.com, please email info@sportsandbags.com.
Cheers,
M
