Name: Playbook - The Agoge - Power - Day 21
Uploaded: 2022-10-09T19:44:34.082Z
Duration: 45 min
Description: Power - Day 21

Mike Shipley

1. Deadlift 

2. Push Press 

3. Pull Ups* 

4a. DB RDL with Shrug 
4b. Arnold Press 
4c. KB Swing 

5. Sled Push*

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

BB Deadlift @80% of 1RM

- 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 1RM

- Using a pronated grip, grasp the pull bar with a slightly wider than shoulder width grip
- Take a deep breath, squeeze your glutes and brace your abs
- Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats
- Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions

*Use reactive measures to complete all reps

Pull-ups

- Slowly lower the dumbbells down the front if your legs with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Shrug the shoulders up, then release

DB RDL with Shrug

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

SKB Swing

Triset

Variation 1:
- Adopt a low position against the sled pushing with straight arms
- Push the sled as you walk forward, making sure your core is braced and that you’re driving through your forefoot with each step and keeping your feet around hip-width apart

Variation 2:
- Adopt a low position against the sled pushing with bent arms 
- Push the sled as you walk forward, making sure your core is braced and that you’re driving through your forefoot with each step and keeping your feet around hip-width apart

*Load should be heavy but light enough to move explosively.

Sled Push (Variation 1 or 2)

Power - Day 21

Vince

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 21

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