Name: Playbook - The Agoge - Power - Day 13
Uploaded: 2022-10-09T02:12:12.965Z
Duration: 45 min
Description: Power - Day 13

1. High Pull 

2. Clean 

3a. KB Snatch 
3b. DB Bent Over Row 
3c. JM DB Press 

4a. Jump Rope 
4b. Goblet Squat to Chest Press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Return the bar back to starting position

BB High Pull @70% of 1RM

- With the barbell just in front of your shins, stand with your feet slightly wider than shoulder width, with your toes pointed slightly outward (This allows your knees to track directly over your feet)
- Squat down and grasp the bar with a grip slightly wider than shoulder width and your hands facing your legs
- Your arms should be just outside your knees and fully extended, with your shoulders just slightly in front of the bar
- While maintaining a natural curve in the spine and strong torso, forcefully extend your hips and knees to drive the bar off the floor, keeping the bar close to your body
- Your hips and shoulders should rise at the same rate
- Keep your arms extended, heels on the ground, and shoulders slightly in front of the bar as the bar travels upward
- The weight should be distributed throughout your entire foot
- As the bar rises above your knees, thrust your hips forward, bending your knees slightly and shifting your weight toward the front of your feet, to move your thighs against the bar (This sets you up for a powerful second pull)
- As the bar comes off of your thighs, explosively extend your hips, knees, and ankles
- Keep the bar close to your torso
- As your hips, knees, and ankles extend, rapidly shrug your shoulders and flex your elbows to pull your arms and body under the bar
- Drop into a partial squat position, keeping your torso strong and erect
- As your body comes under the bar, your arms and hands should rotate around and under the bar to create a shelf (hands facing upward, elbows fully flexed, and upper arms parallel to the floor)
- After gaining control and balance, stand up tall, with the bar in the catch position on your shoulders and clavicle

BB Clean @70% of 1RM

- Place two kettlebells on the floor side-by-side, with the horns turned 45-degrees inward
- Stand with a wide stance behind the kettlebells (Wide enough for both bells to fit between your legs
- Hinge forward and grab a kettlebell in each hand
- The thumb side of your hand should be pressed into the 90-degree angle created by the horn
- Pull your shoulders down and back to “pack your back” and stabilize each kettlebell
- Your knees should be bent slightly, your hips slightly higher than your knees, and your back should have a slight arch
- Hike both bells back between your legs, bringing your forearms up high into your crotch area
- Drive your hips forward while maintaining a soft bend in your elbows
- As the kettlebells clear your legs begin to rotate your hands to a pronated (palms down) position
- Continue driving up onto your toes, fully extending your ankles knees, and hips as the kettlebells swing up to chest level
- When the kettlebells are at chest level, pull your elbows high and to the sides as if you’re trying to bring the kettlebells next to your ears
- Bring your elbows down and under the bells and punch through the handles and toward the ceiling
- The kettlebells should feel almost weightless at this point, and you shouldn’t have to grip them hard (you should be able to open your hands with the bells sitting nice and comfortably in the space between your thumb and forefinger)
- From the top lockout position, drop the kettlebell back down by rotating your palms towards you (This will bring the bells outside your arms)
- As your arms descend, rotate your hands inward so that they are always facing toward your body, and then knuckles angled toward each other as they pass between your legs
- When the kettlebells reach chest height, begin to bend at the knees and hinge at the hips, pulling the bells back between your legs as your arms fall
- As you return to the starting position, place your forearms back on top of your thighs and let the bells swing all the way back through your legs

DKB Snatch

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you row
- Lower the dumbbells in a controlled motion

DB Bent Over Row

- Lay on your back with a dumbbell in each hand 
- Press the ends of the dumbbells together over your chest (Maintain contact during the entire movement)
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

DB JM Press

Triset

- Jump rope with the rope passing under your feet once each jump

Jump Rope

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up
- Press the kettlebell straight out from the chest
- Bring the kettlebell back to the chest

KB Goblet Squat to Chest Press

Superset

Power - Day 13

Vince

Richard Enriquez

Scott

Power - Day 1

Mike Shipley

Power - Day 2

It was a great workout but what should I do to properly warm up prior to the workout?

Didn't do the BB drop no place to do it here

Power - Day 3

Ooh raah another day in paradise thanks for being out here in internet land Nick

Power - Day 13

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