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sand bag training
(not to be confused with planning for your next golf tournament)

a simple 50 pound bag of sand will cost you less than $5 bucks at your local hardware store. you can also of course make your own at home for free using dirt. then you can use trash bags, grocery bags, zip lock bags, gas cans or the actual polypropylene sand bags from the hardware store to make training tools of specific weights. don't forget the duct tape to keep the bags secure.

what can you training-wise with sand bags? everything!

throw the 50 pounder ( or 10, 20...whatever) over your shoulder and walk around the block. switch shoulders often. it is no joke. although very few people on earth can do it, strive for the sand bag mile. that would be carrying your bodyweight in sand for a mile...ouch.

gas cans are still plentiful. (i prefer plastic ones) you can fill them with sand and have the perfect handles for farmer's carries, weighted lunges, suitcase deadlifts and more.

you can buy many varieties of sandbags for training on amazon with a multitude of handle configurations and weight options. just fill them with sand or again don't be afraid to make them at home.

squats, weighted sit-ups, weighted push-ups, bench press, thrusters, russian twists, curls, tricep extensions, cleans, weighted burpees....be creative. be consistent. be explosive...you'll be farm-boy or farm-girl strong in no time.
..or try this one:
4 rounds for time
15 sandbag ground to overhead
run 400m

keep your chin up. stay safe. stay strong. have fun!

rep strategies:

with all that is going on, time is our health & fitness friend; we have plenty of time. how can we make the best use of it when it comes to working out?

one strategy you may consider is utilizing what pavel calls "greasing the groove". google the term for a plethora or interpretations and technical explanations.

simplified, we are going to use the term EHOTH, every hour on the hour and push-ups as the strength/skill we would like to improve by "greasing the groove".

let's say that you can currently do 30 chest to deck push-ups unbroken but would like to be able to raise that number to 50. here's one way to make that happen.

take a % of your max reps, in this example we'll use 60% of 30 reps .6 x 30 = 18 push-ups. so your goal for today is going to be sets of 18 unbroken push-ups and you will do them EHOTH, every hour on the hour for 10 hours. obviously you will do 180 push-ups today. you can adjust the reps and the time, but my recommendation to start is about a 6/10 or 60% effort for the 1st 3 training days of push-ups; you will actually only do them every 3rd day. on the 4th, 5th, 6th training days you will add 20% - 30% reps, so start doing around 21 - 24 push-ups EHOTH. The number of reps will consistently increase over time. however, the perceived effort of 6/10 60% should not.

i recommend adding this strategy to your normal workouts rather than using this as your only daily workout. also keep in mind you can use the same strategy EHOTH and percentages to increase timed activities and movements as well. say you want to improve your 2 minute max plan hold to 5 minutes or you want to improve your 8:30 mile pace to 7:00 min mile pace. be creative.

i also recommend testing after each 9 workout days. so in this example if you started today, you would test your max push-ups on april 11th. you'll likely be very happy with your progress.

also, here is a pretty good selection of bodyweight exercises

Have fun. Stay safe. Keep your chin up from me & Crossfit Denver.

https://travelstrong.net/bodyweight-exercises/