Name: Playbook - Jessica Cahoy - Compete Program Friday | 2/23
Uploaded: 2024-04-01T18:49:43.294Z
Duration: 300 min
Description: Compete Program Friday | 2/23

Warm Up	
3 Rounds 	
15/12 Cal Bike	
10 Goblet Squats	
10 Shoulder Press	
5 Strict Pull Ups 	
	
Strength	
Back Squat 	
4x8 70%	
Front Squat 	
5x5 80%	
	
Conditioning	
Rowing Intervals 	
5x500m/400m	
Rest 10 Seconds between rounds 	
	
MetCon	
4 Rounds 	
20/16 Cal Bike 	
5 Squat Snatches 205/155	
20 Chest to Bar Pull Ups	
Rest 5 Minutes 	
2 Rounds 	
20/16 Cal Bike 	
5 Squat Snatches 205/155	
20 Chest to Bar Pull Ups 	
	
PM Session 	
MetCon	
5 Rounds 	
12 Deadlifts 155/105	
9 Hang Power Cleans	
6 Shoulder to Overhead 	
100ft Front Rack Lunge	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
	
Zone 2 On C2 Bike 	
60 Minutes

Back Squat 	
4x8 70%	
Front Squat 	
5x5 80%

- 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

Barbell back squat

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat A

Strength

Rowing Intervals 	
5x500m/400m	
Rest 10 Seconds between rounds

- Get into rower and adjust foot straps and damper to your liking 
- Grasp the handle and row
- Legs first
- Lean slightly back at the end 
- Finish with the arms 
- Reverse order to starting position 
- Repeat for time, distance, or calories

Rowing erg A

Rowing

4 Rounds 	
20/16 Cal Bike 	
5 Squat Snatches 205/155	
20 Chest to Bar Pull Ups	
Rest 5 Minutes 	
2 Rounds 	
20/16 Cal Bike 	
5 Squat Snatches 205/155	
20 Chest to Bar Pull Ups

- Work for time, distance, or calories
- Increase speed as comfortable

Fan Bike

- Pull the bar from the ground to overhead catching the bar in a full squat
- Stand up to full extension before lowering the bar

Snatch A

- Grip the bar slightly wider than shoulder width
- Kipping yourself up bringing your chest to the bar

Chest to bars A

MetCon

5 Rounds 	
12 Deadlifts 155/105	
9 Hang Power Cleans	
6 Shoulder to Overhead 	
100ft Front Rack Lunge

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift A

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang power clean A

- Start with the bar positioned at the shoulders
- Dip down in your legs and peers the bar overhead catching the bar with slightly bent knees
- Stand up to full extension before lowering the bar

Push jerk A

- Start with the bar in front rack position
- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Front rack lunges J

4x15 Tricep Extension 	
4x15 Skull Crushers

- Stand tall, abs engaged and upper arms locked at your sides
- Press the band down until your elbows are straight
- Bend the elbows to return to the starting position

Banded tricep extension A

- Begin with the bar straight up over shoulders
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Skull crusher A

Accessory

Bike erg A

Zone 2

Compete Program Friday | 2/23

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Compete Program Thursday 4/25

Compete Program Wednesday 4/24

Compete Program Tuesday 4/23

Compete Program Monday 4/22

Compete Program Saturday 4/20

Compete Program Friday | 2/23

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