Name: Playbook - Coach Myers - Summer Session Week 9 Day 2
Uploaded: 2025-12-08T14:31:11.094Z
Duration: 60 min
Description: Summer Session Week 9 Day 2

Summer Session Week 9 Day 2

Universal Warm Ups

Speed ZERCHERS - 3 x 5

Main Lift 
Bench - Pin Press - 4 x 2
- Seated or T-Bar Row - 5
- Band Pull-a-parts - 10

Strength Complex: 3 rounds
Weighted Dips - 5
DB Shrugs - 10 heavy pauses 

Circuit: 2 rounds
Farmers Carry - 50m (BW or heavier)
Sled Push- 100m
Sled Drag - 100m

Finisher:  4 rounds
Ab Wheel - 25
BW Skullcrusher - 25

Main Lift 
Bench - 4 x 2 Pin Press
- Seated or T-Bar Row - 5
- Band Pull-a-parts - 10

Complete 2-3 warm up sets before starting doubles

Set a rack so the bench bar rests at the bottom position just barely touching or above your chest. 
On each rep squeeE the bar, tighten your lats, and drive your feet into the floor as you press. 
Do a “controlled drop” on the way down.
Completely reset at the bottom before hitting the next rep.
Focus on the concentric press of the movement.

Bench - Pin Press

- Load plates on the T-bar
- Support your chest against the pad and grip the handles
- Pull the bar up
- Squeeze your shoulder blades together at the top
- Do not jerk the weight up as you row

T-Bar Row - Chest Supported

- 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

- Using an over hand grip pull he rope towards your forehead as you pull your elbows up

Note: can be done with a band in place of the cable.

Cable Face Pulls

Bench Complex - Pin Press

Strength Complex: 3 rounds
Weighted Dips - 5
DB Shrugs - 10 heavy pause reps

- 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 Push - 100m
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 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

Circuit: carry & drag

Finisher:  4 rounds
Ab Wheel - 25
BW Skullcrusher - 25

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel

- Place your hands on a rack, bench, or plyo box, with your thumbs rotated up slightly so your elbows point towards the floor as they bend
- Touch your forehead to your hands then extend your arms, locking out at the top
- Keep your abs engaged and body straight the entire time

BW Skullcrusher

Finisher

Summer Session Week 9 Day 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 9 Day 2

More workouts from Coach Myers