Name: Playbook - The Agoge - Session 29
Uploaded: 2022-10-16T05:32:27.152Z
Duration: 45 min
Description: Session 29

- Push Ups (Push Ups should be performed to USMC standards. Push Ups should be performed explosively. Rest interval between each set of push ups will be the amount of time in sec it took to perform 22 push ups. Asses this time each week and adjust accordingly)

2 Rounds
- DB Seated Military Press
- Bald Lat Pulldown 
- KB Farmer Carry

 Rounds:
- Bench
- Band Rotations

3 Rounds
- TRX Pistol Squat
- Plate OH Walking Lunges

2 Rounds
- Alt Jump Lunges
- Inchworms
- DB See Saw Press

- 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 Ups should be performed to USMC standards. Push Ups should be performed explosively. Rest interval between each set of push ups will be the amount of time in sec it took to perform 22 push ups. Asses this time each week and adjust accordingly**

Push-up

- DB Seated Military Press1 2x
- Bald Lat Pulldown 10x
- KB Farmer Carry 60m

- Start in a seated position, hold a dumbbell in each hand with your arms bent to 90 degrees, elbows outside the shoulders
- Press the dumbbells overhead to full arm extension
- Lower the dumbbells with control

DB Seated Military Press

- With a band attached high on the rack
- From a kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Banded Lat Pulldown

- Holding the kettlebells or dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for desired distance or time
- Keep your core activated throughout the movement

KB/DB Farmer Carry

Complex I

- Bench (Eccentric lift. 5 sec down. Explode up. All controlled)
2 @ 70%
2 x 2 @80%
2 x 2 @85%
- Band Rotations

- 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

2 @ 75%
2 x 2 @80%
2 x 2 @85%
(Eccentric lift. 5 sec down. Explode up. All controlled)

BB Bench Press

- Attach a resistance band to a fixed object, then stand to one side, facing the object
- Grab the band with the hand that is closest to the band, keeping your elbow bent to 90 degrees and close to your body, keeping the resistance band taunt
- Rotate your hand inward across your body toward the opposite elbow, keeping your working elbow stationary
- When you can go no further, pause, then return to the starting position
- Complete desired reps then repeat on the opposite side

5 reps each side

Band Internal Rotation

Complex II

- TRX Pistol Squat 5x ea
- Plate OH Walking Lunges 8x ea

- 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 fully extended in front of you
- Lower down into a squat maintaining weight over the working legs heel
- Push through the heel to standing position maintaining a slight bend in the knee
- Complete desired reps then repeat on the opposite side

5 reps each side

TRX Pistol Squat

- Stand tall, keeping your chest up holding a plate overhead
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step up bringing the feet back together, then repeat with the opposite leg

8 reps each side

Plate OH Walking Lunges

Complex III

- Alt Jump Lunges 10x ea
- Inchworms 10x
- DB See Saw Press 10x ea

- Stand in the ready position with one leg forward, one leg back
- Hold your arms in a ready position with the elbows bent at 90 degrees, one arm in front of your body and the other arm back, using alternating arms to legs
- Prepare to jump by bending your knees and sinking down into a deep lunge
- Lean slightly forward and contract your core muscles
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips
- As you jump into the air, bring your feet quickly together and switch positions as you begin to land (You should also switch arms as you do this)
- As you land, maintain a balanced foot position
- Drop to a deep lunge position as you prepare to start the next jump lunge
- Alternating back and forth for time or reps

10 reps each side

Alt Jump Lunges

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank
- Take tiny steps forward with your feet bringing them toward your hands

Inchworm

- Start in a standing position, hold a dumbbell in each hand with your arms bent to 90 degrees, elbows slightly forward of the shoulders
- Press one dumbbell overhead to full arm extension
- Lower the dumbbell with control while simultaneously pressing the opposite dumbbell
- Alternating back and forth

10 reps each side

Session 29

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