Name: Playbook - Coach Myers - Off Season Volume 5 PEAK WEEK Day 1
Uploaded: 2024-04-22T01:54:47.482Z
Duration: 60 min
Description: Off Season Volume 5 PEAK WEEK Day 1

Off Season Volume 5 Week 11
Day 1

Deadlift - 3,2, 1,1,1…
- work up to max single within 3-4 attempts


Challenge Stations:
1. Sled Push & Drag - 75ft each way for total time
- 2 x BW on Sled in plate weight

2. Sledgehammer - max reps in 2 minutes

3. Chin ups - 100 reps in as few sets as possible
*first set is max reps for a PR

4. Wall Handstand - max time

5. Dips - max reps

[Warm Ups]
Sled Pull Thru & Row - 2-3 rounds
Shoulder Mobility
Pull Ups - 2 x 10
Glute Bridge - 50 reps

Pull a sled by extending your hips. Hold on to the strap but do NOT use your arms to pull, your posterior chain should do all the work. 
For the row, face away from the sled and sit as you pull the straps towards your ribs. Focus on scapular retraction.

Sled Pull Thru and Row

Start laying prone with arms out in front in a V. Lift arms with thumbs up 10 times, thumbs down x 10, arms bent at 90° x 10, then Superman press x 10

Shoulder Mobility Routine

- Grab a pull up bar with a medium overhand grip
- Lean back slightly and engage the lats as you pull your chin above the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Pull Ups

- Same technique as the regular Glute Bridge but with only one leg in contact with the floor and the other leg in the air

Glute Bridge - Single Leg

Acclimation Warm up

Concentrate on pulling fast off the ground.
Lock out and drive your hips to the bar. 
Drop the bar.
Reset and repeat.

Deadlift - Concentric Emphasis

- Load a prowler sled and stand facing it at arm’s length
- Grip each bar with one hand either with your arms straight or elbows flexed
- Hinge at the waist keeping your spine neutral and your chest/head up
- Drive your feet into the floor to push the sled forward
- Place one foot in front of the other in a walk, run or sprint

Sled Push - Heavy

- Load a prowler sled and stand facing it, either holding the pull straps or belt looped around the waist (Can also be done from the sled handles by gripping each bar with one hand and your arms straight)
- Simply pull the sled by walking backward with your torso upright

Sled Drag

- Grab the bar with a medium underhand grip
- Pull yourself up until your chin is over the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Chin Ups

- You will need a tire and a sledgehammer for this exercise
- Stand in front of the tire about two feet away from it with a staggered stance
- Grip the sledgehammer.
- One hand should be at the bottom of the handle, and your opposite hand should be choking up closer to the head
- As you bring the sledge up, your top hand slides toward the head; as you swing down, your hand will slide down to join your bottom hand
- Slam it down as hard as you can against the tire
- Control the bounce of the hammer off of the tire
- Complete desired reps then repeat on the opposite side

Sledgehammers

Walk on your hands for the prescribed distance or until failure. 
Squeeze your adductors and glutes to keep your legs together.

Hand Stand Walk

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Bodyweight

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