Name: Playbook - Coach Myers - Summer Session Week 1 Workout 2
Uploaded: 2025-12-08T14:31:12.265Z
Duration: PTnullM
Description: Summer Session Week 1 Workout 2

Another great workout! 3 days of lifting is about right for me now that I’m 35. Thanks for everything you do! I would have loved this type of content when I was a high school wrestler. I can’t wait to share with my middle school grapplers!

Brice

Summer Session Week 1 Day 2

Universal Warm Ups 

Dynamic Warm Up
Med Ball Slam & Chest Pass - 25 reps w/partner

Main Lift 
DB Bench - 5 x 10
- Seated or T-Bar Row - 10
- Band Pull-a-parts - 10

Strength Complex: 3 rounds
Weighted Dips - 10
DB Shrugs - 20

Circuit: 3 rounds
Farmers Carry - 50m (BW or heavier)
Sled Drag - 100m

Challenge:
Max reps Push Ups into max time plank

Slam the med ball then pass it directly towards your partners chest. Do not lob it up in an arc.

Med Ball Slam & Chest Pass

Main Lift 
DB Bench - 5 x 10
- Seated or T-Bar Row - 10
- Band Pull-a-parts - 10

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- As you press the weight, keep your lats engaged so your elbows don’t flare out
- Keep your hips in contact with the bench and your feet flat on the ground, do not dance around
- Touch the dumbbells together at the top and lower under control each rep

DB Bench

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Row

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull A Parts

Main Lift - DB Bench

Strength Complex: 3 rounds
Weighted Dips - 10
DB Shrugs - 20

- Hang plates or a dumbbell from a weighted belt 
- 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 - Weighted

- Grab either a set of Dumbbells or a loaded barbell (use an over/under grip on the barbell) and shrug your shoulders straight up, squeezing at the top
- Allow the weight to stretch your traps as you lower it but do not bend forward or roll your shoulders

DB Shrugs

Strength Complex

Circuit: 3 rounds
Farmers Carry - 50m (BW or heavier)
Sled Drag - 100m

- Grab a heavy set of dumbbells and stand up straight with your chest up and shoulders back
- Walk 50-100ft then return
- The minimum dumbbell weight combined should be your bodyweight (150lb athlete should use 75lb DBs), with the goal being to eventually use greater than your bodyweight

Farmers Carry

- 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

Circuit: carry & drag

Push ups max reps right into:
Plank max time

- Start with your hands just outside the shoulders 
- Keep your core tight and body straight as you lower your chest to the floor
- Keep your head in a neutral position and exhale as you press your body back to starting position

Push Ups

- Lie facedown on the floor with elbows directly under shoulders and forearms in front of you
- Tighten your abs as you raise up onto elbows and toes with the weight of your body spread evenly among toes and elbows
- Maintain a straight line from head to heels  (No saggy bottom or bottom raised to the sky!)
- Hold this position for desired time

*The most important thing to remember about a plank position is to keep your abs flexed and do not allow your hips to sag
If your abdominals relax and hips lower, you are putting your lower back at risk

Front Plank

Challenge

Summer Session Week 1 Workout 2

In-Season 8 Week 4: Main Lift

In-Season 8: Week 4 Accessory Lift

In Season 8: Week 4 Practice Room Circuits

In-Season 8 - Week 4 Prehab & Mobility

In-Season 8: Week 4 SPEED session

In-Season 8: OPTIONAL Size & Strength

In Season 8: Week 3 Practice Room Circuits

In-Season 8 - Week 3 Prehab & Mobility

Summer Session Week 1 Workout 2

Community

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