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What Doesn’t Kill You 4-Week Sandbag Workout Plan is a Mad Fit Mag Publication. Mad Fit Mag, as publisher, does not endorse and makes no rep-

resentation, warranty or guarantee concerning the safety or ef fectiveness of either the products and services advertised in this ebook or the recipes

or other dieting techniques discussed or illustrated in this ebook. The publisher makes no representation or warranty concerning the legality of the

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4-Week Sandbag Workout Planwhat doesn’t kill you

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SEE ALL EXERCISES & WORKOUTS AT MADFITMAG.COM

what doesn’t kill you workout plan

author: Mark de GrasseMark de Grasse is the owner and editor of Mad Fit Mag and CEO of MegaMad Industries. He is the former Chief Fitness Officer and founder of Onnit Academy. He is also the former owner of My Mad Methods Magazine, creator of the Fitness Is Function Workout Series, and representative for Kettlebells USA® and RAMfit. Learn more at http://MarkdeGrasse.com

what doesn’t kill you workout plan

instructions & tipsThe What Doesn’t Kill You Workout Plan is a set of five work-outs that focus on full body strength and conditioning. Rest 45 seconds between sets and rounds of each exercise. Use a weight that is approximately 25-35% of your bodyweight. You should be doing 5-10minutes of joint mobility training before and after each workout.

what doesn’t kill you workout plan

equipment & gearAny sandbag can be used for this workout plan, however, spe-cialized training sandbags feature hand holds that will allow you to focus on the movement rather than simply holding onto the sandbag.

Use coupon code “whatdoesntkillyou” for 20% off of the sandbags found at http://MadFitMag.com

what doesn’t kill you workout plan

workout schedule & rest daysThis is a 4-week program that rotates five workouts. The first two weeks feature 5 workout days. The second two weeks feature 6 workout days. On rest days, light conditioning work will prevent some soreness.

DAY # WORKOUT1 A

2 B

3 C

4 REST

5 D

6 E

7 REST

8 REST

9 A

10 B

11 C

12 REST

13 D

14 E

15 REST

16 REST

17 A

18 B

19 C

20 REST

21 D

22 E

23 A

24 REST

25 A

26 B

27 C

28 REST

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nWORKOUT A FULL BODY STRENGTH & CONDITIONING

SET EXERCISE ROUNDSxREPS

A SHOULDER GET UP 5X5ES

B HIGH PULL 5X10

C ZERCHER SQUAT 5X10

D SHOULDER TO SHOULDER PRESS 5X5ES

E HALF MOON SNATCH 5X30SEC

WORKOUT BFULL BODY CONDITIONING

SET EXERCISE ROUNDSxREPS

A1 ALTERNATING SWING SHOULDERING 5X30SEC

A2 ZERCHER LUNGE 5X30SEC

A3 SHOULDERING SQUAT 5X30SEC

A4 2-HAND OVERHEAD PRESS 5X30SEC

A5 SNATCH TO SQUAT 5X30SEC

WORKOUT C upper/lower superset split

SET EXERCISE ROUNDSxREPS

A1 SITTING 2-HAND OVERHEAD PRESS 5X10

A2 SIDE-TO-SIDE DEADLIFT 5X10

B1 2-HAND PINCH GRIP UPRIGHT ROW 5X10

B2 BEAR HUG SQUAT 5X10

C1 SHOULDER TO SHOULDER PRESS 5X10

C2 BEAR HUG GOODMORNING 5X10

WORKOUT Dcore strength & conditioning

SET EXERCISE ROUNDSxREPS

A SANDBAG SIT UP 5X20

B PLANK SIDE-TO-SIDE DRAG 5X10ES

C OVERHEAD SANDBAG SIT UP 5X10

D SANDBAG CRAWL AND DRAG 5X10M

E SHOULDER SIT UP 5X10

WORKOUT Efull body strength & power

SET EXERCISE ROUNDSxREPS

A 2-HAND FULL SNATCH 5X10

B SHOULDER SQUAT 5X20

C 2-HAND HALF SNATCH 5X10

D FIST GRIP PRESS 5X20

E HALF MOON SNATCH 5X10

4-Week Schedule

SEE ALL EXERCISES & WORKOUTS AT MADFITMAG.COM