Name: Playbook - Coach Myers - W2/D3
Uploaded: 2024-02-18T22:00:08.065Z
Duration: 75 min
Description: W2/D3

[Plyo Warm Up]

5 rounds:

Box Jumps - 5

Plyo Push Up - 5



[Main Lift]

Bench - 5 x 3



[Superset] 5 rounds

Weighted dips - 5

Med Ball Push Ups - 10

Tricep Pressdowns - 20



Finisher: Lunge 10 minutes

OR 

Sled Drag 10 minutes

Home Conditioning option:
• 1. 2 mile run
• 2. 1/4 mile repeats 8 x 85-90% effort. Rest 2 minutes between runs
• 3. lunges – 10 minutes
Gym Option:
• 1. Treadmill Incline intervals – 30 seconds on/30 seconds off x 16
*start at max incline and an appropriate speed (I do 15% 7mph) then after every block of 4 sprints, lower incline by 2-3% and increase speed by +1mph
• 2. Airdyne – 10 minutes max distance

[Plyo Warm Up]
5 rounds:
• Box Jumps – 5
• Plyo Push Up – 8

- Stand a few inches in front of the box
- Press hips back, lower down and explosively jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump

- Start with both hands on a medicine ball in a diamond position
- Drop down with both hands on the side of the ball then explode up once your chest touches the ball
- Catch yourself in the original narrow push up position, pause then repeat

Plyo Push Up - Med Ball Drop Downs

Plyo Warm Up 1

Bench press 5 x 3

Make sure do 2-3 warm up sets before starting your first heavy set of 5. By your fourth or fifth set of 3 you should be close to failure on the 3rd rep.

- Lie flat on a bench and set your hands
 slightly wider than shoulder width
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Barbell Bench Press

Bench Press

[Strength Complex] 5 rounds
• Weighted Dips – 5
• Med Ball Push-ups - 10
- Tricep Pressdowns - 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

- Assume a push up position as you place both hands on a medicine ball with your thumbs facing forward and your fingers facing out
- Keep your core tight and body straight as you lower your chest to the Med Ball
- Keep your head in a neutral position and exhale as you press your body back to starting position

Med Ball Push Up

- Attach a rope attachment to a cable stack as high as possible and assume a standing position
- Grasp the rope with a neutral grip and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Push the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position
- Spread the rope apart at the bottom for a deeper contraction

Tricep Pressdowns - Cable Rope

Strength Complex - weighted BW upper

[Ultimate Pump] 20/15/10/5/20
• DB Skullcrushers
• DB Pullovers
• Tricep Press downs
• Weighted Crunches
(complete all 5 sets of 1 exercise before moving on to next)

- Lay on the floor or a bench with a set of dumbbells extended over your chest
- Keeping your hands in a neutral position (palms facing in), let your arms drift back slightly and bend your elbows until the weights are on either side of your head
- Immediately extend your arms and bring them back to the starting position

DB Skullcrusher

- Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench
- Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor
- Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead
- Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench
- Slowly raise the dumbbell back to the starting position

DB Pull Over

- Attach a straight bar to a cable stack as high as possible and assume a standing position
- Grasp the straight bar with a pronated grip (palms facing down) and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Push the handle downward until the elbows are almost locked out and then slowly lower under control back to the starting position

Tricep Pressdowns - Cable Straight Bar

- Lie flat on your back with your feet flat on the floor or bench
- Hold a weight extended above you
- Now, exhale and slowly begin to roll your shoulders off the floor or bench
- Your shoulders should come up about 4 inches while your lower back remains on the floor or bench
- At the top of the movement, flex your abdominals and hold for a brief pause
- Then inhale and slowly lower yourself back down to the starting position

Weighted Crunch

Ultimate Pump - Triceps

- Check your step in the middle of each lunge and alternate sides
- Keep chest up and control your descent
- For weighted sets use heavy DBs or KBs

Walking Lunges

CHOOSE 1:
• 1. 2 mile run
• 2. 1/4 mile repeats 8 x 85-90% effort. Rest 2 minutes between runs
• 3. lunges – 10 minutes

Run outside for the prescribed time or distance

Run - roadwork

Sprints - track, field or road

Home Conditioning Option 3

Gym Option: CHOOSE ONE
• 1. Treadmill Incline intervals – 30 seconds on/30 seconds off x 16
*start at max incline and an appropriate speed (I do 15% 7mph) then after every block of 4 sprints, lower incline by 2-3% and increase speed by +1mph

• 2. Airdyne – 10 minutes max distance

Set the incline to 15%
Speed to 8-10mph depending on ability. 
Carefully step on to running treadmill, holding the rails during transition for balance.
Run on your toes and use your hamstrings to “kick”.
Rest on side rails between sprints.

Incline Treadmill Sprints

- During long airdyne sessions (20+ minutes) aim for an average HR 135-145 unless doing a specific distance or Calorie challenge

Airdyne

Gym Conditioning Options 3

W2/D3

Levi gibson

Great intro and explanation of real world examples! Let’s start this shred!

Beau Hammock

Very helpful, I appreciate the real world examples you use. Thank you

Lexvet

Shred 6 - Intermittent Fasting Strategy

Had a blast let’s see if I can stick with it!

Kel Bates

Jose

W1/D1

It was great, killed my grip but from beginning to end it was a great workout!

Angel

Kevin

W1/D2

Skipped a couple of weeks for vacation, but this brought me back to the grind mentality, thanks coach

Darren

This was ROUGH. A great test of where I’m at physically after not consistently going to the gym over the last year. It kicked my ass. Can’t feel my arms and I really had to pace myself on the treadmill sprints. Really great baseline that I can grow from.

Anthony

W1/D3

Another great way to start the day! I did 20 minutes on the bike and 20 minutes on the rowing machine. Where is the best place to find your content for nutrition and recipes now? Thank you for sharing all your content! It really helps keep me motivated. Keep up the great work!

Brice

W1/D4

As usual, killer. That warmup may have been the toughest part. That and the glute bridge. My ass is FEELING it

W1/D5

This was a lot! I’ve got a lot of work to do.

W1/D6

W1/D7

W2/D1

W2/D2

W2/D4

W2/D5

W2/D6

W2/D7

Sometimes the summary of the workout is different than the workout once you get into it. The details are different like 5/3/1 reps and sets from the summary to entering the workout. Otherwise I’ve been enjoying the program!

W2/D3

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