Name: Playbook - The Agoge - Day 84 - Shoulders
Uploaded: 2022-10-08T00:28:01.820Z
Duration: 45 min
Description: Day 84 - 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 @70% 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 84 - 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 10 - Legs

Day 11 - Steady State Cardio

Day 12 - Triceps

Day 13 - Back

Day 14 - Shoulders

Couldn’t do another rep at the end of the workout.

Day 15 - Chest

Day 16 - Biceps

Love this routine.  Like having Betty  Crocker with a dash of Mae  West thrown in.

Nick that bw dB walk almost had an old jarhead on his back once or twice still love the pgrm. Mike

Day 17 - Legs

Hit the wrong button did the hour not 39 seconds lol

Day 18 - Steady State Cardio

Day 19 - Triceps

Day 20 - Back

Day 21 - Shoulders

Day 22- Chest

Day 23 - Biceps

Good workout. Took it easy today due to upcoming wknd events. Sounds like an excuse.

Day 24 - Legs

Day 25 - Steady State Cardio

Crazy how much it takes to put out for 35 minutes.

Day 26 - Triceps

Day 27 - Back

Day 28 - Shoulders

I love this shit. Just wish I was better.  Better than yesterday though… right?

Day 29 - Chest

Day 30 - Biceps

Still hate legs, still a pussy.  Moving on!

Day 31- Legs

Did this Thursday night forgot to check it off

Day 32 - Steady State Cardio

Day 33 - Triceps

Day 34 - Back

Day 35 - Shoulders

Day 36 - Chest

Day 37 - Biceps

Day 38 - Legs

Day 39 - Steady State Cardio

Day 40 - Triceps

Day 41 - Back

Day 42 - Shoulders

I always have to remember to start light on the weight and add.

Day 43 - Chest

Day 44 - Biceps

Day 45 - Legs

It’s not you, it’s me.  Need to push myself more! ON EVERYTHING!

Day 46 - Steady State Cardio

Day 47 - Triceps

Day 48 - Back

Day 49 - Shoulders

This was good. I feel like I actually got a little pump for the first time in weeks. It’s not you, it’s me!

Day 84 - Shoulders

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