Name: Playbook - Coach Myers - Week 9 Day 3
Uploaded: 2026-06-14T22:35:37.016Z
Duration: 60 min
Description: Week 9 Day 3

Day 3
***sets marked incorporate 3 second pause at the transition point

Back Squat - 5, 5, 3***, 2***, 1***

Close Grip Bench - 5 x 3***

DB Row - 5 x 5/5***

GHR - 3 x 6

Serrano Press - 2 x 6/6

Ultimate Pump Finisher
BW Skulls
Rope Rows
Push Ups
DB Shrugs

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Back Squat

- Lie flat on a bench and set your hands at shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- 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

Close Grip Barbell Bench Press

- 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

- Adjust the foot hold on the Glute Ham Raise so that your knees are slightly behind (not on top of) the pad
- Kneel at the starting position and bend forward by lengthening the hamstrings
- Allow your lower back to bend at the bottom then return back up by contracting the hamstrings and curling your body back up
- Maintain a straight line from your knees thru your hips to your shoulders

GHR - Glute Ham Raise

Serrano Press

Ultimate Pump Finisher
Circuit:
BW Skulls
Rope Rows
Push Ups
DB Shrugs

- 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

- Grab the rope with a neutral grip and straighten your body out so only your feet are touching the ground
- Row your chest up to your hands, squeezing your shoulder blades together and keeping your body straight the entire time
- Lower yourself with control

Rope BW Rows

- 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

- 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

Ultimate Pump Finisher

Week 9 Day 3

Summer Session Week 3 Day 4

Summer Session Week 3 Day 3

Summer Session Week 3 Day 2

Summer Session Week 3 Day 1

Summer Session Week 2 Day 1

Summer Session Week 2 Day 2

Summer Session Week 2 Day 3

Summer Session Week 1 Day 1

Summer Session Week 1 Day 2

Summer Session Week 1 Day 3

Spring Session - Max Effort Week Day 1

Spring Session - Max Effort Week Day 2

Spring Session - Max Effort Week Day 3

Spring Session Peak - Day 1

Spring Session Peak Day 2

Spring Session Peak day 3

Week 9 Day 1

Week 9 Day 2

Week 9 Day 4

Dustin

Week 8 Day 1

Week 8 Day 2

Week 8 Day 3

Week 8 Day 4

Week 7 Day 1

Week 7 Day 2

Week 7 Day 3

Week 7 Day 4

Week 6 Day 1: Eccentric Emphasis

Week 6 Day 2

Week 6 Day 3

Week 5: Intensity Ramp Up, Day 1

Week 5: Intensity Ramp Up, Day 2

Week 5: Intensity Ramp Up, Day 3

Week 5: Intensity Ramp Up, Day 4

Week 4: Intensity Ramp Up, Day 1

Week 4: Intensity Ramp Up, Day 2

Week 4: Intensity Ramp Up, Day 3

Week 4: Intensity Ramp Up, Day 4

Week 3: Intensity Ramp Up, Day 1

Loving these workout’s for my son and I. I add weight to the exercises in which need more weight, but we’re on Week 3, and completed Workout #2 and already seeing results with his body/physique.

Week 9 Day 3

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