Name: Playbook - The Agoge - Day 48 - Shoulders
Uploaded: 2022-10-11T16:40:07.711Z
Duration: 60 min
Description: Day 48 - Shoulders

Mike Shipley

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

2. KB Clean 

3a. Arnold Press 
3b. DB High Pull 
3c. DB Seesaw Press*

- 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

BB Push Press @75% of 3RM

BB Push Press @80% of 3RM

BB Push Press @85% of 3RM

BB Push Press @90% 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

- Hold the dumbbells in front of you with your palms facing you
- Press the dumbbells up and rotate your wrists until your palms are facing the opposite direction
- Lower the dumbbells, reversing the rotation with a slow and controlled movement back to the starting position

DB Seated Arnold Press

- 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

- Start in a standing position, hold a dumbbell in each hand with your arms bent to 90 degrees, elbows slightly forward of the shoulders
- Press one dumbbell overhead to full arm extension
- Lower the dumbbell with control while simultaneously pressing the opposite dumbbell
- Alternating back and forth

*Light & explosive

DB See Saw Press

Triset

Day 48 - 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

Day 16 - Biceps

Day 17 - Chest

Day 18 - Shoulders

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 48 - Shoulders

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