Name: Playbook - Coach Myers - Summer Session Week 9 Day 1
Uploaded: 2025-12-08T14:31:12.103Z
Duration: 75 min
Description: Summer Session Week 9 Day 1

Another good push. I had a brutal set of pull ups yesterday with my tier 1 operator workout which is designed for the seals trying out for devgru or seal team 6 so my lats and my arms were already sore and this chin up finisher added on to it.

Dominic Lincalis

Summer Session Week 9 Day 1
Concentric Emphasis

Universal Warm ups

Dynamic Warm Up: 2 rounds
Banded KB Swings - 10
Band Lat Snap Downs - 20

Main Lift
Deadlift - 5 x 2 THRU BANDS
- Glute Bridge - 10
- Band Ys

Strength Complex: 3 rounds
Split Squat - 3/3 + Chain Weight
DB Rows - 5/5

Circuit: 5 rounds
GHR - 5-10 reps
Weighted Hyper - 20
Barbell Curls - 3 negatives
Hammer Curl - 10

Challenge
Chin Ups - 10 reps + 10 second Hold at top x 5 sets trading off with partner

How to set up bands for deadlifts

[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

5 rounds:

Deadlift - 5 x 2
- Broad Jump - 2
- Glute Bridge - 10
- Band Ys

Deadlift w/ Bands + Plyo Contrast

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly 
- Do not over arch thru the spine

Glute Bridge - Barbell

- Place the center of the band under both feet and grasp the opposite end in each hand
- Raise your hands forward and up overhead, making a Y
- Lower your hands back down with control

Band Ys

Main Lift: Deadlift thru band tension

Strength Complex: 3 rounds
Split Squat - 3/3 (KB + Chain Weight)
DB Rows - 5/5

- Hold a pair of chained weights at your sides
- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps t

Split Squats w/ Chains

- 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

Strength Complex: lower/upper

Challenge
Chin Ups - 10 reps + 10 second Hold at top x 5 sets trading off with partner

- 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

Grab the bar with an underhand (supinated) grip. 
Perform a chin up and hold the top position for the prescribed time or max time.

Chin Up Hold

Chin up Challenge

Summer Session Week 9 Day 1

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

Summer Session Week 9 Day 1

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