JEFF'S 20 MINUTE WORK OUT X 2

Got this work out idea from a couple John Brookfield articles in MILO www.ironmind.com http://www.ironmind.com/ironmind/opencms/ironmind/GripTips/GripTip.html
www.samsonscroll.com

JUNE 23RD
Armwrestling practice in the a.m. (see CHAMPION post)

P.M.
1) 20 minutes time limit for as many repetitions as possible. Rest as needed.

Sandbag Cleans 130 lbs. Sandbag.
(Loosely packed, shifty weight. No belt to work more stabilizers and abs as well as back, legs, grip grabbing the loose bag. Cardio too. Haven't done this in a while so lifting a sandbag again was a good shock to the system as well as a mental game finding the best way to lift it as it changed shape pretty much every time I put it down for a break. WOW!)

A Sandbag is great because it's very different to lift because it's unbalanced and harder to get a hold on. So it works small muscles in ways that bars or machines don't. Also works flexability because of the positions you need to lift from at different parts of a given lift.
Also VERY GOOD for any wrestling, martials arts, boxing, rugby, hockey or football and contact sports.

2) 20 minutes time limit for as many repetitions as possible. Rest as needed.

Sledgehammer Swings:
(Side to side, across the body down, across the body up, straight up & down. Switching as I fatigue on one to the other. Grip/forearms, shoulders, back, abs/low back, cardio)