Name: Playbook - Jessica Cahoy - Compete Program Friday 1/19
Uploaded: 2024-04-01T18:49:43.045Z
Duration: 300 min
Description: Compete Program Friday 1/19

Friday	
AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Row 	
10 Goblet Squats	
10 DB Deadlifts 	
5 Strict Pull Ups 	
:30 Bar Hang	
	
Strength	
Back Squat 	
1x5 75% 	
2x3 80%	
2x2 85%	
Front Squat 	
2x5 70%	
2x3 75%	
	
Conditioning	
Rowing Intervals 	
5x500m/400m	
Rest 90 Seconds Betwen Rounds	
	
Skill 	
10 Minute EMOM 	
4-8 Ring Muscle Ups	
	
MetCon	
4 Rounds 	
300m Run 	
100ft Overhead Walking Lunge 135/95	
Rest 5 Minutes 	
3 Rounds	
200m Run 	
75ft Front Rack Walking Lunge165/125	
Rest 3 Minutes 	
2 Rounds 	
100m Run 	
50ft Back Rack Walking Lunge 185/135	
	
Accessory	
Tabata 	
:20 Seconds on :10 Off 	
V-Ups	
	
PM Session 	
MetCon	
2 Rounds	
9-6-3	
Bar Muscle Up	
9-6-3	
Devils Press	
Rest 1:1	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
	
Zone 2 On C2 Bike 	
45 Minutes

Back Squat 
1x5 75% 
2x3 80%
2x2 85%
Front Squat 
2x5 70%
2x3 75%

- 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 90 Seconds Betwen 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

Conditioning

- Grip the rings using a false grip, with the base of your palms on top of the rings 
- Initiate a pull up by pulling the elbows down to your sides
- As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward
- Extend through the elbow to complete the motion

Ring muscle up A

Skill

4 Rounds 
300m Run 
100ft Overhead Walking Lunge 135/95
Rest 5 Minutes 
3 Rounds
200m Run 
75ft Front Rack Walking Lunge165/125
Rest 3 Minutes 
2 Rounds 
100m Run 
50ft Back Rack Walking Lunge 185/135

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running A

Get barbell to an overhead position. Once it’s in a locked out position start lunging forward. Rep is complete when knee touches the floor and stood back up.

Overhead Barbell Walking Lunge

- 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

- Start with the bar across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Repeat with the other leg

Back rack lunge

MetCon

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your legs and raise your upper body off the floor
- Lower yourself back and try not to use momentum

V-up J

Accessory

2 Rounds
9-6-3
Bar Muscle Up
9-6-3
Devils Press
Rest 1:1

- Muscle up begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended

Bar muscle ups A

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

DB devil press A

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

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

Bike erg A

Zone 2

Compete Program Friday 1/19

Compete Program Saturday 4/27

Compete Program Friday 4/26

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 4/19

Compete Program Thursday  4/18

Compete Program Wednesday 4/17

Compete Program Tuesday 4/16

Compete Program Monday 4/15

Compete Program Saturday 4/13

Compete Program Friday 4/12

Compete Program Thursday 4/11

Compete Program Wednesday 4/10

Compete Program Tuesday 4/9

Compete Program Monday 4/8

Compete Program Saturday 4/6

Compete Program Friday 4/5

Compete Program Thursday 4/4

Compete Program Wednesday 4/3

Compete Program Tuesday 4/2

Compete Program Monday 4/1

Compete Program Saturday 3/30

Compete Program Friday 3/29

Compete Program Thursday 3/28

Compete Program Wednesday 3/27

Compete Program Tuesday 3/26

I did the PM session! 
Scaled the DL slightly
185, 205, 225, 255

Compete Program Friday 1/19

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