Log Torture Prep.
Log torture is a dreaded exercise that most SWAT Operators or military members are familiar with. It is used as a form of physical punishment in the selection process for many tactical teams nationwide. Although it is a simple exercise, it is one that can bring even the most gifted athletes to their knees.
GEAR REQUIREMENTS:
- 60 lb. Sandbag (Weight varies based on your personal strength)
- Water bottle (Hydrate frequently throughout this exercise).
POSITIONS:
**All positions begin standing with feet shoulder width apart**
- Right shoulder position: Balance sandbag on the right shoulder with both hands.
- Left shoulder position: Balance sandbag on the left shoulder with both hands.
- Overhead position: Hold sandbag above your head with both of your hands.
- Chest position: Wrap both of your arms underneath the sandbag. The sandbag should be held high against your chest.
- Squat position: Balance sandbag on either shoulder and bend at the knees to lower your body into a squat position.
ROUND ONE: 6 Count Overhead Press
Start in the standing position with the sandbag on the ground next to the right side of your body.
1: Squat down, lift sandbag onto your right shoulder, and return to the standing position.
2: Thrust sandbag overhead with both hands.
3: Lower sandbag and balance on the left shoulder with both hands.
4: Thrust sandbag overhead with both hands.
5: Lower sandbag and balance on the right shoulder with both hands.
6: Lower sandbag to ground and place in the starting position.
** Repeat three times**
ROUND TWO: Squat thrusts
Start in the standing position with the sandbag on the ground in front of your feet.
1: Squat down, grab the sandbag and place it in the chest position.
2: Perform squat movement and thrust the sandbag overhead.
3: Return sandbag to chest position and repeat.
Perform this exercise as many reps as possible (AMRAP)
ROUND THREE: Two-minute burnout
Start in the standing position with the sandbag on the ground in front of your feet.
1: Squat down, grab the sandbag and place it on either shoulder.
2: Stand up and release the sandbag, allowing it to fall to the ground behind you.
3: Turn around and repeat the same process.
Perform this exercise for two minutes and rest as needed.
ROOKIE: REPEAT CIRCUIT FOR THREE ROUNDS
TWO-YEAR WONDER: REPEAT CIRCUIT FOR FOUR ROUNDS
VETERAN: REPEAT CIRCUIT FOR FIVE ROUNDS
Average day as a rebar worker
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