Name: Playbook - The Agoge - Day 77 - Shoulders
Uploaded: 2022-10-07T22:27:01.239Z
Duration: 45 min
Description: Day 77 - Shoulders

Vince

Mike Shipley

1. Push Press 

2a. DB Arnold Press 
2b. DB High Pull 
2c. SKB Clean to Push 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 @80% of 5RM

- 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

- Hold a kettlebell by the handle, swinging it between the legs
- Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder
- Rotate your wrist as you do so, so that the palm faces forward
- Dip your body by bending the knees, keeping your torso upright
- Immediately reverse direction, driving through the heels, in essence jumping to create momentum
- As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight
- Lower the weight with control to perform the next repetition
- Complete desired reps then repeat on the opposite side

SKB Clean to Push Press

Triset

Day 77 - Shoulders

Mark

Trent A Knight

Jaxon

Day 1 - Chest

First time I’ve done biceps alone in years. Excellent workout, good pump.

Matt

Day 2 - Biceps

Jarett Storle

James

Day 3 - Legs

Brutal after leg day. But felt good. My running will forever suck.

John

Day 4 - Steady State Cardio

Daniel

Day 5 - Triceps

I definitely underestimated this workout. Felt great, good programming!

Day 6 - Back

Day 7 - Shoulders

Day 8 - Chest

Day 9 - Biceps

Won’t be able to walk in the morning. Great feeling!

Day 77 - Shoulders

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