Name: Playbook - The Agoge - Power - Day 5
Uploaded: 2022-10-09T01:56:55.243Z
Duration: 45 min
Description: Power - Day 5

Mike Shipley

1. Squat 

2. Bench 

3a. DKB Rack Front Squat 3 x 20
3b. DB Bench 3 x 20
3c. Leg Extension 3 x 20

4a. Assault Bike*
4b. Push Ups

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BB Back Squat @60% of 1RM

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower the barbell down until the bar touches your chest 
- Press the bar up, engaging your chest

BB Bench Press @60% of 1RM

- Stand with feet shoulder width apart, with two kettlebells held 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

DKB Front Rack Squats

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB Bench Press

- First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars (Tip: You will need to adjust the pad so that it falls on top of your lower leg, just above your feet)
- Using your quadriceps, extend your legs to the maximum as you exhale
- Ensure that the rest of the body remains stationary on the seat
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale

Leg Extensions

Triset

- Work for time, distance, or calories
- Increase speed as comfortable

*10 sec Sprint/50 sec Recovery

Assault Bike (Airdyne)

- Start in a high plank position, hands shoulder with apart
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms to push back up

Push-up

Superset

Power - Day 5

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 4

Power - Day 6

What no Bend and thrust or pull ups and 3 mile runs. OOOOH RAAAH PFT

Power - Day 7

Power - Day 8

Power - Day 9

Power - Day 10

Power - Day 11

Power - Day 12

Power - Day 13

Power - Day 14

Power - Day 15

Power - Day 16

Power - Day 17

Power - Day 18

Power - Day 19

Power - Day 20

Power - Day 21

I'm a mess right now damn good workout brother!!!

Power - Day 5

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