Name: Playbook - The Agoge - Day 18 - Shoulders
Uploaded: 2022-10-10T01:13:06.275Z
Duration: 60 min
Description: Day 18 - Shoulders

1. Push Press* (2 min recovery between sets)

2. KB Clean 3 x 6

3a. DB High Pull 3 x 8
3b. Plate Front Raise 3 x 8

- Stand with your feet shoulder-width apart, holding a barbell at the shoulders
- Inhale and brace the core, glutes and grip
- Bend the knees and drop the torso downwards
- Explode upwards with a huge drive from your legs (push through the heels)
- Feel the force move through the body
- Once your legs extend, pass this momentum through the torso and shoulders into the arms
- Press out the barbell to full extension 
- Lower the barbell back to the starting position and repeat

*Eccentric Focus - Controlled 5 sec down, quick transition into a explosive controlled Push

BB Push Press @70% of 3 RM

BB Push Press @80% of 3RM

BB Push Press @85% of 3RM

- Start with your feet shoulder-width apart and facing forward
- Push your feet into the floor as if you’re trying to make a dent and tense your lower-body muscles to give yourself the leverage you need to perform the movement efficiently
- Bend your knees slightly and grasp the kettlebell with one hand, keeping a straight back
- Pull the kettlebell back between your legs slightly with your thumb pointing backwards
- Drive your hips forward and straighten your back more to initiate the upward and forward movement, keeping your kettlebell arm straight and your free arm extended out like a wing for balance
- As the kettlebell reaches bellybutton height, gently pull the kettlebell towards your body, rotating your hand so you finish in an upright position with the weight resting neatly on the back of your hand (this is referred to as the rack position)
- Reverse and repeat for desired reps
- Complete desired reps then repeat on the opposite side

KB Single Arm Clean (HEAVY)

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

DB High Pulls

- Hold each side of a weight plate
- Raise the plate forward and up, until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate Front Raises

Superset

Day 18 - Shoulders

Workout was great! Definitely going to feel it!

Dillon

Jarett Storle

Micah

Day 1 - Back

Joaquin Capra

Day 2 - Triceps

Megan

Day 3 - Legs

Day 4 - Biceps

Day 5 - Chest

Day 6 - Shoulders

Day 7 - Back

Day 8 - Triceps

Day 9 - Legs

Day 10 - Biceps

Day 11 - Chest

Day 12- Shoulders

Day 13 - Back

Day 14 - Triceps

Absolutely killed me, ran after, I highly suggest running after but very difficult very great

Austin Anderson

Day 15 - Legs

Mike Shipley

Day 16 - Biceps

Day 17 - Chest

Day 19 - Back

Day 20 - Triceps

Is there a variant exercise I could use to supplement for the Nordic squat? 
I don’t have the equipment to do it. I did assisted single leg squats instead.

Day 18 - Shoulders

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