Name: Playbook - Coach Myers - W3/D1
Uploaded: 2024-02-18T22:00:08.114Z
Duration: 60 min
Description: W3/D1

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!

Todd

Three weeks in, getting a little easier, but hard work!

Robert

Week 3 will utilize supersets with a 5/3/1 tempo on select exercises. 5/3/1 tempo indicates a time under tension of 5 seconds on the eccentric, 3 second isometric pause, and a normal speed on the concentric portion of the lift.  For example, a 5/3/1 Bicep curl you would curl the weight up fast, pause at the top for 3 seconds, then lower slowly on a 5 count.  On a squat you would go down for 5 seconds, pause at the bottom for 3 then explode up.

[Kettle Bell Warm Up] 3 rounds

Swings - 20

Goblet Squats - 20

Single Arm Row - 20/20

Single Arm Chest Press - 20/20


[Main Lift]

Deadlift - 5 x 2 off blocks


[Strength Accessory]

DB Rows - 3 x 12/12 (attempt to use the same weight as sets of 8 from last week)

[5/3/1 Superset***]. 3 rounds
***read explanation in intro

Barbell Curls - 5

Chin Ups - 5

[5/3/1 Superset] 3 rounds

Goblet Squat - 10

Hammer Curls - 10


Each day choose ONE of the options below  for your morning cardio and/or a second workout of the day, or choose a workout from the gutcheck conditioning section of the app. 
Home Options:
• 1. Walking Lunges – 15 minutes
• 2. BW Complex: 10 Squats/10 push ups/10 sit ups x 10 rounds
Gym Options:
• 1. 21 minutes bike – alternate each minute between easy/medium/hard x 7 rounds
• 2. Airdyne Bike – 10 second sprint/50 seconds easy x 15 minutes
• 3. Airdyne – 2 minutes 95% Effort x 4 rounds (1 minute rest between rounds)

[Kettle Bell Warm Up] 3 rounds
• Swings – 10
• Goblet Squats – 10
• Standing KB Row - 10
• Single Arm Floor Press – 10/10

- 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

- Hold the kettlebell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet Squat - KB

Hinge forward at the waist. Perform a double arm row, twisting the KBs slightly at the top.

Standing Double KB Row

Lay down and perform a single arm press, keeping your lat tight and elbow tucked in. Bridge your hips up keeping glutes tight the entire time.

KB Single Arm Chest Press

Kettlebell Warm Up

- Elevate the bar on blocks
- Get tight to the bar with a wide stance and squat down and grab the bar (arms inside of legs) with an over/under grip
- Keep your back flat and abs engaged as you pull the weight off the ground, pushing your hips to the bar as you stand up
- Lower the weight under control to the starting position

Deadlift - Block Pulls

- 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

Superset - 3 rounds 5/3/1 tempo
- Barbell Curls - 5 
- Chin Ups - 5

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Barbell Curl

- 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

Upper Body Superset

Superset - 3 rounds
Goblet Squat - 10
Hammer Curls - 10

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up


*Video is showing DB goblet squat with a 5/1/1tempo. Unless other wise noted, use normal time under tension.

Goblet Squat - DB

- Hold the dumbbells in a neutral position (palms facing each other) as you curl them straight up
- Squeeze your forearms and keep your elbows at your sides
- Lower the dumbbells with control

Hammer Curls

Lower Body Superset

Home Options:
• 1. Walking Lunges – 15 minutes
OR
• 2. BW Complex: 10 Split Squats/10 push ups/10 crunches x 10 rounds

Choose option 1 or 2

- 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

-
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

BW split squats

- 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

- Attach a band overhead and kneel down
- Crunch forward keeping your hips high
- Aim for your elbows to hit mid thigh

Band Crunch

Home Conditioning Option 1 (no equipment)

Gym Options:
PICK ONLY 1 of the following:

• 1. 21 minutes bike – alternate each minute between easy/medium/hard pace x 7 rounds
• 2. Airdyne Bike – 10 second sprint/50 seconds easy x 15 minutes
• 3. Airdyne – 2 minutes 95% Effort x 4 rounds (1 minute rest between rounds)

- Stationary bike: when doing long bike sessions aim for an average HR of 130-145

Bike

Airdyne Sprint

Gym Conditioning Options 1

W3/D1

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

W3/D1

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