Name: Playbook - The Agoge - Session 1
Uploaded: 2022-10-16T01:52:16.982Z
Duration: 60 min
Description: Session 1

Definitely can feel how job specific this is. Whooped my tail, ready for day 2

Jack

Jason

Nice way to jump in and burn those muscles awake!

Billy

Had to improvise because of ACL recovery protocol

Art V Zhilin

Not day zero of bootcamp but a wake up call I needed!

David Mcbee

- Pull Ups (Pull Ups Should be performed in accordance with USMC standards. If you are unable to perform the prescribed pull ups, the remainder can be assisted with bands. Rest interval should be equal to the amount of time it takes to perform the first set of pullups. Perform each rep as quickly and as explosively as possible)

4 Rounds
- DKB Clean
- TRX Assisted Explosive Jump Squats

4 Rounds
- Deadlift
- KB Swing

5 Rounds
- TRX Lateral Lunges
- Explosive MB Chest Pass 
- TRX Row
- Body Saw
- DB High Pull

6 Rounds
- Row Sprints
- Wall Sit

- 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

**Pull Ups Should be performed in accordance with USMC standards. If you are unable to perform the prescribed pull ups, the remainder can be assisted with bands. Rest interval should be equal to the amount of time it takes to perform the first set of pullups. Perform each rep as quickly and as explosively as possible.**

Pull-ups

- DKB Clean 5x *Increase Weight Each Set 
- TRX Explosive Jump Squats 6x

DKB Clean

- Attach cables to an anchor point above your head adjusting the straps to hang down about mid-length
- Grab the handles and stand with your body facing the anchor point
- Step back until all slack is removed from the suspension straps
- Stand with your feet hip-width apart and extend one leg out in front of you without touching the ground
- Keep your core tight, neutral spine, and arms bent in front of you
- Sit your hips back and down into a squat
- Explosively jump up
- Land softly and repeat

TRX Explosive Jump Squats

Complex I

4 Rounds
- Deadlift 5x  (No more than 75% of 1RM)
- KB Swing 12x (light & explosive between deadlifts)

- 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

No more than 75% of 1RM

BB Deadlift

- 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

Complex II

- TRX Lateral Lunge 10x ea 
- Explosive MB Chest Pass 10x
- TRX Row 10x
- Body Saw 10x
- DB High Pull 10x

- Hold the TRX handles for assistance
- Start by standing tall with your feet parallel and shoulder width apart
- Your back should be straight and your weight on your heels
- Take a big step to the side, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight
- Push back up and return to the starting position 
- Complete desired reps then repeat on the opposite side

10 reps each side

TRX Lateral Lunge

- Grab a medicine ball and hold with both hands in front of chest
- Palms should be facing each other and thumbs pointing toward your face
- Stand with feet shoulder-width apart and knees slightly bent
- Weight should be evenly distributed on your feet
Stand about 3 feet away from the target or wall
- Begin exercise by throwing the ball against the wall as hard as you can, extending arms straight out in front you (as if you are throwing a chest pass in basketball)
- Catch ball off the wall, bring back to chest and repeat

Med Ball Chest Pass

- Grasp the handles of the suspension trainer, one per hand
- Step backward, away from the point where the suspension trainer is anchored until the suspension trainer and your arms are forming a straight line, your elbows extended, your arms reaching straight out in front of your chest
- Position your feet about hip-distance apart
- Engage your core and start leaning back, your weight in your heels, until your arms are keeping you from falling backward (Aim for a position where your body is angled somewhere between 30 and 60 degrees with the ground)
- Your feet and your arms are supporting your body weight, but your core remains engaged to prevent any sagging of the hips
- Use the muscles of your upper back, arms, and shoulders to pull your chest and torso up toward the handles of the suspension trainer, bending your elbows as you pull yourself up
- Squeeze your shoulder blades together and keep your elbows close to your body and your palms facing in
- Exhale as you go, and keep pulling until your chest is even with your hands
- Hold the top position for a second then reverse the movement and slowly lower yourself back to the starting position as you inhale

TRX Row

- Bend your elbows 90 degrees and place your forearms on the ground
- Line up your forearms beneath your shoulders, with your head facing forward
- Then, lift yourself onto your toes, keeping your back as straight as possible
- Tighten your abs, shoulders, quads, glutes, and arms, so you’re completely firm and stable
- Shift your entire body forward with your elbows and toes
- Bring the center of your body forward, shifting your weight from the balls of your feet to your tiptoes
- Push your center of body backward, shifting back to the balls of your feet to complete the rep

Body Saw

- 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

Complex III

6 Rounds
- Row Sprints :60sec
- Wall Sit :20sec

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg) Sprints

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold position for desired time

Session 1

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