Name: Playbook - Jessica Cahoy - Compete Program Friday 1/5
Uploaded: 2024-04-01T18:49:43.752Z
Duration: 120 min
Description: Compete Program Friday 1/5

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 	
6x500m/400m	
Rest 30 Seconds between rounds 	
	
Skill 	
10 Min EMOM 25ft-50ft Handstand Walk	
	
MetCon	
4 Rounds 	
1 Minute Rest Between 	
12 DB Box Step Overs 70/50 - 24/20	
9 Ring Muscle Ups	
6 Deficit HSPU 9/6	
	
Accessory	
Tabata :20 On :10 Off x 8	
V-Ups	
	
PM Session 	
MetCon	
1 Power Clean 225/255	
10 Wall Balls 20/14	
2 Power Clean 225/155	
20 Wall Balls 	
3 Power Clean 225/155	
30 Wall Balls 	
4 Power Clean 225/155	
40 Wall Balls 	
5 Power Clean 225/155	
50 Wall Balls	
20 Cal Bike Buy Out	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
	
Zone 2 On C2 Bike 	
60 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 	
6x500m/400m	
Rest 30 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

Conditioning

Handstand Walk

Skill

4 Rounds 	
1 Minute Rest Between 	
12 DB Box Step Overs 70/50 - 24/20	
9 Ring Muscle Ups	
6 Deficit HSPU 9/6

- Holding dumbbells in each hand
- Step up and over the box back and forth

DB box step overs A

- 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

Kipping Handstand Push Ups

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

1 Power Clean 225/255	
10 Wall Balls 20/14	
2 Power Clean 225/155	
20 Wall Balls 	
3 Power Clean 225/155	
30 Wall Balls 	
4 Power Clean 225/155	
40 Wall Balls 	
5 Power Clean 225/155	
50 Wall Balls	
20 Cal Bike Buy Out

- Start with feet hip width apart 
- Clean the barbell up to shoulders
- Lower back down and repeat

Power cleans A

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall balls A

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

Fan Bike

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

Bike erg A

Zone 2

Compete Program Friday 1/5

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 1/5

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