Name: Playbook - The Agoge - Session 41
Uploaded: 2022-10-16T05:32:27.244Z
Duration: 45 min
Description: Session 41

2 Rounds
- DB Seated Military Press
- Band lat Pulldown
- KB Farmer Carry 

5 Rounds:
- Bench
- Band Rotations

4 Rounds
- TRX Pistol Squat
- Plate OH Walking Lunges

3 Rounds
- Alt Jump Lunges
- Inchworms
- DB Kneeling OH Press

- DB Seated Military Press 12x
- Band 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  (Isometric Lift. Explosive on the way up, 5 sec hold at the top, controlled but quick on the way down)
2 @70%
2 x 2 @80%
2 x 2 @85%
- Band Rotations 5x ea

- 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 @70%
2 x 2 @80%
2 x 2 @85%
(Isometric Lift. Explosive on the way up, 5 sec hold at the top, controlled but quick on the way down)

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

- 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 Kneeling OH Press 10x

- 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 half kneeling position holding a dumbbell in each hand, elbows forward of shoulders
- Press one dumbbell overhead to full arm extension 
- Lower the dumbbell with control 
- Repeat with the opposite arm
- Alternating back and forth for time or reps

Session 41

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