Could you describe in more detail what you do with sandbags at DeFranco's? Thanks. I'm curious.
Sure. The "Sandbag Drills" involve me lifting a 75# sandbag from the floor with both hands and putting on a Reverse Hyper's bench. That's around middle chest height for me at 6'4".
They've had me do two so far - the frontwards one involves getting the bag off the floor anyway I want and then stepping forward and putting it on the hyper. Then I get to haul it off and either drop it or lower it fast (my choice) to the floor.
The sideways one is the same except I stand perpendicular to the reverse hyper bench, and my feet can't move. I can come up on my toes and turn, but not shuffle around. Otherwise it's the same. Pick it up, heave it on the bench, then get it down.
So far, it's been "max reps in 60 seconds" for frontwards and "max reps in 30 seconds, wait about 5-10 seconds and do the other side" for sideways.
Oh yeah, when I say "grab the bag" I mean the bag - not the handles or the straps, but grip the material. I can dig my fingers in and try to hold, scoop under the bag, try to crush it together for a grip, whatever. The bag is pretty tightly filled so it's not easy to get a good grip.