Name: Playbook - The Agoge - Power - Day 19
Uploaded: 2022-10-09T18:03:59.656Z
Duration: 45 min
Description: Power - Day 19

Vince

Mike Shipley

Set up two stations (A&B) at a distance of 100m between them. Place a KB at each station (A&B).

A -------------------------------------- B
100 m

Start at station A, perform the given exercises then sprint to station B, perform the given exercises at station B and repeat until completion.

Round 1
- SL Deadlift
- A to B Shuttle Sprint
- Turkish Getup

Round 2
- Single KB Rack Squat
- B to A Shuttle Sprint
- Single KB Push Press

Round 3
- Single KB Racked Reverse Lunge
- A to B Shuttle Sprint
- Single KB Racked Reverse Lunge

Round 4
- KB Sit Ups
- B to A Shuttle Sprint
- KB Woodchop

20 mins Steady State Cardio

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor with the kettlebell and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

SKB Single Leg Deadlift

- Shuttle run sprints involve continuous running back and forth between line markers or targets at a certain pace, and vary in degrees of intensity, duration, and distance

Shuttle Sprints (A to B)

- Start lying on your back with your arm extended upward and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a half kneeling position
- Press the hips forward
- Arm remains overhead with shoulder pushing up
- Reverse steps to return to start position
- Complete desired reps then repeat on the opposite side

2:1 Turkish Get Up

Round 1

- Stand with feet shoulder width apart, holding a single kettlebell in front rack position
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

SKB Front Rack Squat

Shuttle Sprints (B to A)

- Stand with your feet shoulder-width apart, holding a kettlebell in one hand on each position
- 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 kettlebell to full extension 
- Lower the kettlebell back to the starting position and repeat
- Complete desired reps then repeat on the opposite side

SKB Push Press

Round 2

- Start standing, holding a single kettlebell in front rack position
- Step back with one leg and keep your other foot planted firmly on the ground
- Squat down until the knee of your back leg touches the ground
- Press through the floor with your front leg to push yourself back up to starting position
- Repeat stepping back with the opposite leg
- Alternating back and forth

SKB Front Rack Alt Reverse Lunges (R)

SKB Front Rack Alt Reverse Lunges (L)

Round 3

- Lying face up with knees bent and feet flat on floor
- Hold a kettlebell at your chest
- Curl your head and shoulders off the floor, engaging your core
- Keeping the kettlebell in front of body as you sit up
- Return to starting position under control

SKB Sit-up

- Get into a half kneeling lunge/split squat position 
- Your knees should be in line with your hips, and your body in a square position
- Hold the kettlebell by the horns at your hip
- Before you go take a deep breath into your belly, brace your core, actively tuck your rib cage towards your hips (close the space in your midsection), and squeeze your glutes 
- Now perform a reverse diagonal chopping movement across your body with the weight
- Keep your arms relatively relaxed so they do not dominate the exercise
- Keep your shoulder blades drawn together and down
- Maintain proper alignment for the duration of the exercise
- There should be no rotation occurring in your shoulders, torso or pelvis, and your body should not tilt laterally
- Your body should remain relatively vertical (can have a slight forward lean in your torso), and your spine should remain in a neutral position
- Reverse the movement back to the starting position
- Complete desired reps then repeat on the opposite side

KB Half Kneeling Woodchop

Round 4

Low Impact, Low to Mild Intensity Cardio.

Examples; Assault Bike, Elliptical, Treadmill, Rower, Walking, or a combination of such exercises.

Cardio of your choice

Power - Day 19

Richard Enriquez

Scott

Power - Day 1

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 19

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