Name: Playbook - Coach Myers - W1/D1
Uploaded: 2024-02-18T22:00:08.078Z
Duration: 60 min
Description: W1/D1

Kaye

Daniel

Good workout my man! Wrestled at app state, took a year off now trying to get back into working out! Thank you!

Codi Russell

Lake

Monday 

[Power]
Weighted Box Jumps - 4 x 2

[Strength]
Zercher Squat - 5 x 5
Band Pull Thru - 25

[Pump] 
Circuit: 5x
DB Bench - 10
Pull ups - 15
Push Ups - Max reps
Jump Rope - 3 minutes

- Sit on a small box in front of a taller box (or equal in size), holding weights in each hand
- Lift your feet, then plant them aggressively, immediately driving up into the jump onto the taller box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump - Seated and Weighted

[Power]

Zercher Squat - 5 x 5
Band Pull Thru - 25

- Place a loaded bar on a low rack set to the approximate height of your elbows when you are at the bottom of a squat
- With a wide stance, cradle the bar in the crook of your elbows and place your crossed arms on your chest
- Keep the bar close to your chest as you stand up, driving your hips in at the top

Zercher Squat

- Loop the band low on the rack, strangely the band and hold the opposite end in both hands
- Begin the movement by bending at the waist and pushing your hips back towards the rack 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Band Pull Thru

[Strength]

DB Bench - 10
Pull ups - 15
Push Ups - Max reps
Jump Rope - 3 minutes

- 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

- 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

- 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

- Jump rope with the rope passing under your feet once each jump
- Focus on minimal arm movement and jumping just high enough for the rope to pass

Jump Rope

[Pump]

W1/D1

Taveyon

Josh

W1/D2

Great pump - hoping it lasts all day 💪😂

Chase

The time thing stopped for me but that was a hard one

W1/D3

Couldn't finish the ab wheels. Got a lot of work to do.

Thomas

W1/D4

Kareem

W1/D5

W1/D6

W1/D7

This one was toughhhh. One of my favorites so far.

W2/D1

W2/D2

The pump was real on this one. Those negatives were absolutely killer. Loving these for real!!

W2/D3

W2/D4

W2/D5

W2/D6

W2/D7

W3/D1

W3/D2

W3/D3

W3/D4

Getting back in wrestling shape for my jitsu

Luke

W3/D5

I couldn’t even get all the reps in the pump today (recovering from being sick) and my arms still feel like they could fall off…. In a good way, of course!

W3/D6

W3/D7

W4/D1

W4/D2

It’s a habit now, I peek at the workout the night before, and sleep well knowing at 6 AM I’m getting after it!

W1/D1

Community

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