Sandbag Training | ChickenShitz Sandbag WOD | Sandbag Work Capacity Complex

Today's WOD comes out the essence
of to DVRT on a few fronts.

It's a protocol that I've written about
a few times and Josh has so kindly
shared with you several other times.

That is the 3-6-9-12 article, aside
from it being a cute little factor of
three.

Its a great way to discover strength
training in the way Josh and I promote
regarding kettlebells and especially
DVRT.

The root concept here is prioritize:

Things like heavier load or power
drop in early.

But when we really get to the nitty-gritty
of DVRT we are often talking about
things like instability, complexity, etc..

As being programmable factors.

As you'll also see in the write up below
so my 9 rep drill is probably is a little
less 'demanding' than my 12 rep drill.

Sometimes drill just fit better, in this
case it was the odd number and a
unilateral drill that caused the need
for the adjustment.

Which brings us home to the organizational
discussion and why this WOD is named
ChickenShitz.

This WOD is meant to be strength based:

Ex. for me 3 reps for thrusters with 12kgs
would be silly, if the stated goal is strength

However 3 reps for thrusters with 24kgs
might fit the bill. That's actually what I did
for my first 2 Rds because I was being a
ChickenShitz and not using the the 32kg
which I eventually manned-up and did
for my last 2 sets.

It make sense to do bent rows with a
106lbs Burly, for 9 reps but not for
3reps.

This doesn't mean I couldn't use a lower
rep protocol say 6 reps or even 3 reps
for the bent rows.

It just means for me to use that drill
with that load of USB and still works
a strength-emphasis I would need to
manipulate a factor like:

Load (that's and easy one)

Stability (sprinter stance or single leg)

Grip position (off-set grip would make
sense here, for maybe the 6 rep rung)

Concept of laminating (a cross-industry
proven method of creating strength)
is definitely a bit foreign in the super
linear fitness world.

I'm sure to many it seem hokey,
over-complex, too confusing,
unnecessary, or just a greedy
way for Josh to sell you a $100
bag of sand.

We could be further from the
truth.

At least as I know the Josh's goal
and mine in sharing this, is an always
have been.

To add value.... in a BIG way.

Think about this if it was about
selling expensive bags of sand
wouldn't just be easier to make
100, 200, even 300lb bags of
sand than to develop by now
with all the collaboration, 1000's

(seriously no bullshit 1000's of
useful good TRAINING videos)

To have refined as system that
has been taught world wide
places like, Russia, Sweden, China...

Our point is that we want to you use
the system so you are NOT stuck
being load based only.

If you want to start at the most
basic level, simple bilateral movements
with load aka the bent row.

Then by all means do.

All the variants of the system
we show aren't meant to put you
down or pressure you into going
too far too fast.

They are there to show you it is NOT
just a bag of sand you own but
a tool that you can used for many
years to make MONEY or make
progress for YOURSELF.

That's a why I feel like a protocol
like 3-6-9-12 is an excellent jumping
off point

And that sharing this variation of
it in today's WOD will hopefully help.

Today I give you the ChickenShitz WOD

4 Rds at Your Pleasure

Double Kettlebell Thrusters x 3

USB Shouldering x 3/3 reps

USB Bent Row x 9

Double Kettlebell Rack Lunges x 6/6

PS - my best advice is to just try it, a USB exercise, this WOD,
some part of the systems. Once you dip your toes into the
commitment I am certain that the only thing to
follow will be your rising confidence.

Enjoy