Name: Playbook - The Agoge - Session 43
Uploaded: 2022-10-16T05:32:27.249Z
Duration: 60 min
Description: Session 43

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)

3 Rounds
- DB High Pull
- TRX Explosive Jump Squats

5 Rounds
- Deadlift
- Lat Pulldown

4 Rounds
- KB Frog Squats
- Flutter Kicks (Standard 4 Count)
- TRX Pike
- MB Chest Pass
- Body Saw

- Sled Push

- 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

- DB High Pull 5x
- TRX Explosive Jump Squats 8x

- 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

- 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

- Deadlift (Isometric Lift. Explosive on the way up, 5 sec hold at the top, controlled but quick on the way down)
2 @75%
2 x 2 @80%
2 x 2 @85%
- Lat Pulldown 8x

- 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

2 @75%
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 Deadlift

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

Complex II

- KB Frog Squats 5x
- Flutter Kicks 10x (Standard 4 Count)
- TRX Pike 10x
- MB Chest Pass 10x
- Body Saw 10x

Standing tall, set your feet wider than shoulder-width apart Holding two kettlebells in front rack position
- Once in the stance, point your toes outwards at approximately 30 degrees
- Push your hips back and bend at your knees, lowering your body into the bottom position of a full squat
- At this starting stage, the crease in your hips should be below your knees
- Pushing through your heels, begin to drive the glutes upwards, bringing the crease of the hip up above the knee
- Keep the back straight and knees bent
- Your back should finish near parallel to the floor
- Slowly lower your glutes back into the starting position, maintaining tension on the lower body muscles and keeping your core engaged to stabilize yourself

DKB Front Rack Frog Squats

- Lying on your back and extend your legs up to a 45-degree angle
- Keep your arms straight and in line with the floor, palms facing down
- Lift your head, neck and shoulders slightly off the ground
- Keeping your legs stick straight and glued together with your toes pointed, start lowering one leg
- Raise your lowered leg and lower the other, focusing on keeping your core engaged
- Alternating back and forth for time or reps

Flutter Kicks

TRX Pike

- 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

- 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

Complex III

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

Session 43

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