Name: Playbook - Coach Myers - Pump & Shred Circuit
Uploaded: 2024-02-18T22:00:08.406Z
Duration: 40 min
Description: Pump & Shred Circuit

Pump & Shred Circuit: 4 rounds

800m Run
Bench Press - BW max reps
Lat Pull Downs - .75 BW max reps
Dips - max reps
DB Row - .5 BW max reps each side
Curl & Press -  .25 BW max reps


Example - if you weigh 160lb, after each 800m run you will complete 1 set of Max reps of:
Bench 160lbs
Lat Pull Downs 120lbs
Dips
DB Row 80lbs (complete both sides)
Curl & Press 40lb DBs

800m Run
Bench Press - BW max reps
Lat Pull Downs - .75 BW max reps
Dips - max reps
DB Row - .5 BW max reps each side
Curl & Press -  .25 BW max reps

Run outside for the prescribed time or distance

Run - roadwork

- Lie flat on a bench and set your hands
 slightly wider than shoulder width
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Barbell Bench Press

- Sit at a lat pull down machine and grab the bar with a medium-wide overhand grip
- Arch your back and pull your elbows down and back, engaging the lats
- Try to touch the bar to your collar bone, not down in front of you
- Lower the weight with control

Lat Pull Downs

- 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

- Bend over and grab a DB with your other hand on a bench or rack for support
- Keep your feet square rather than staggered and your spine straight, and head in a neutral position
- Pull the weight up and back towards your hip as you retract the scapula and squeeze the muscles in the middle of your back
- Do not twist, try to keep your shoulders level
- Lower under control and allow the lat to stretch at the bottom
- Complete desired reps then repeat on the opposite side

DB Row

- Curl the DBs straight up without twisting, then press keeping the neutral hand position
- Lower back down under control

Hammer Curl & Press

Pump & Shred Circuit

Airdyne Super Sweat

Airdyne Burner

Strongman Circuit

Anaerobic Airdyne Repeats

Med Ball Medley

Great work out
Real test of character 😅

Dastaan

Pump & Sprint

Farmer Endurance

Pump & Run

Airdyne Sprints

Daniel

Gutcheck circuit

21 Minute Push Up E.M.O.M. Challenge

Airdyne & Push Up Challemge

30 minute AMRAP

Pump & Shred Drop Sets

800m Pump & Run

Full Body E.M.O.M.

10 Round GutCheck

Practice Room Finisher - rope tug of war

Pull Up and Med Ball Ladder

Misha SWB

Practice Room Finisher - Rope Circuit

Practice Room Finisher - Med Ball Partner Circuit

Kel Bates

Pump & Run Challenge

Dylan

Emanuel

Med Ball Circuit

Partner Circuit

For the DB lunges, is that 10/leg or 10 total?

Nikhil

The Infamous Arms & Legs Circuit

Incline Treadmill Challenge

Off Season Pump & Run

MMA Base Conditioning

Chris

MMA Conditioning - High Intensity

Sled Madness

Eric

100 rep Single Leg Challenge

Kettlebell Endurance Circuit

MMA/Grappling Conditioning

20 minute EMOM

Jump & Hand Stand AMRAP

Gutcheck Track Workout

Nice workout! Getting prepped for the 40 day shred!!

MMA Strength & Conditioning

400m Sprint Kickers

Airdyne GutCheck

Track AMRAP

400m Turner Burners 🔥

Bodyweight EMOM

Pump & Jump

Track Workout - 600m repeats

So I love these kind of workouts!Feels great!

Samuel

60 second Challenge

MMA CONDITIONING

Rope Climb Challenge

1 mile Lunge & Carry Relay

Pump & Shred Circuit

More workouts from Coach Myers