Name: Playbook - Coach Myers - Summer Session Week 3 Day 3
Uploaded: 2026-06-14T22:35:36.933Z
Duration: 60 min
Description: Summer Session Week 3 Day 3

Summer Session Week 3 Day 3
Warm Up Circuit: 3 rounds 
KB Swings - 5
KB Clean and Press - 3/3
Lateral Lunge - 3/3

Front Squat - 5 x 2 

Stations:
1. Partner Rope Fight
2. Sled Drag (heavy) switching off with partner
3. Partner Neck Leans (trading off with partner)
4. Rope Climb, Dips sets of 10 (trade off with partner

***for group stations put partners or groups of 4-5 at each station and have them complete max sets of each exercise during a 5 minute time cap.

Warm Up Circuit: 3 rounds 
KB Swings - 5
KB Clean and Press - 3/3
Lateral Lunge - 3/3

- Begin with kettlebell on the floor and hips pressed back
- lift kettlebell and clean up to your shoulder
-use legs to push press the KB overhead. 
- lower to starting position then switch hands and repeat

KB Clean & Press

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- Stand with your feet hip-width apart with a slight bend in your knees
- While maintaining a neutral spine and an upright chest position, slowly take a big step to the side, and shift your bodyweight over your lead leg
- As your foot contacts the ground, bend your hips and knees while simultaneously sitting your hips back until your shin is in a fairly upright position
- Your knee should finish over your second and third toes, and your foot should be pointed forward
- As you sit back into the lunge position, allow your chest to move forward over your bent leg
- Your opposite leg should be straight and your foot should be pointed forward
- Pause for a second at the bottom of the movement
- To begin the upward movement, keep your chest high, and push your entire foot into the ground, using your glute and quad to push back to an upright position
- Both legs should finish next to each other as you return to the starting position
- Repeat to the opposite side

(R+L= 1 rep)

Lateral Lunges

Circuit: 3 rounds

- Grab a Barbell in a front rack position
- Keep your elbows up as you sit back into a full squat
- Extend both legs, driving through your heels to return to starting position
- Athletes with poor shoulder mobility may need to hold the bar with arms crossed
- Beginners may need to use DBs, a kettlebell, or a medicine ball as an alternative

Front Squat - Barbell

Get in a stance with a partner and pull the rope from them hand over hand as they provide resistance by matching your pace. Repeat for them in the opposite direction.

Rope Fight

- 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

Have a partner or coach hold the side of your head. 
Keep your spine straight and lean into them. 
Do not turn, bend or twist your neck, keep your entire body rigid.

Neck Leans

- Start by sitting on the ground and climb the rope hand over hand
- Never let either arm get fully extended

- Beginner: wrap your legs around the rope to assist

- Intermediate: Do not use your legs

- Advanced:  Sit in an L-Sit the entire time with your legs straight out in front of you

Rope Climb - Legless

- 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

Summer Session Week 3 Day 3

Summer Session Week 3 Day 4

Summer Session Week 3 Day 2

Summer Session Week 3 Day 1

Summer Session Week 2 Day 1

Summer Session Week 2 Day 2

Summer Session Week 2 Day 3

Summer Session Week 1 Day 1

Summer Session Week 1 Day 2

Summer Session Week 1 Day 3

Spring Session - Max Effort Week Day 1

Spring Session - Max Effort Week Day 2

Spring Session - Max Effort Week Day 3

Spring Session Peak - Day 1

Spring Session Peak Day 2

Spring Session Peak day 3

Week 9 Day 1

Week 9 Day 2

Week 9 Day 3

Week 9 Day 4

Dustin

Week 8 Day 1

Week 8 Day 2

Week 8 Day 3

Week 8 Day 4

Week 7 Day 1

Week 7 Day 2

Week 7 Day 3

Week 7 Day 4

Week 6 Day 1: Eccentric Emphasis

Week 6 Day 2

Week 6 Day 3

Week 5: Intensity Ramp Up, Day 1

Week 5: Intensity Ramp Up, Day 2

Week 5: Intensity Ramp Up, Day 3

Week 5: Intensity Ramp Up, Day 4

Week 4: Intensity Ramp Up, Day 1

Week 4: Intensity Ramp Up, Day 2

Week 4: Intensity Ramp Up, Day 3

Week 4: Intensity Ramp Up, Day 4

Week 3: Intensity Ramp Up, Day 1

Loving these workout’s for my son and I. I add weight to the exercises in which need more weight, but we’re on Week 3, and completed Workout #2 and already seeing results with his body/physique.

Summer Session Week 3 Day 3

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