Name: Playbook - Jessica Cahoy - Compete Program Friday 11/3
Uploaded: 2024-04-01T18:49:43.704Z
Duration: 120 min
Description: Compete Program Friday 11/3

AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Row	
10/10 Lunges 	
10 Arch To Hollow 
5 Inch Worms

Strength	
Back Squat 	
10 Minute EMOM	
3 Back Squats 70%	
Front Squat	
10 Minute EMOM 	
3 Front Squats 70%	
	
MetCon	
5x500m Row 	
Rest 1 Minute	
	
MetCon	
5 Rounds 	
2 Minute ON 1 Minute OFF	
8 Power Santch 135/95	
8 Bar Facing Burpees 	
Max Rep Chest to Bar	
	
MetCon	
10 Minute EMOM 	
12-15 Toes to Bar 	
	
PM Session 	
MetCon	
50 Wall Balls 20/14	
25 Power Cleans 95/75	
100/80 Cal Row 	
25 Shoulder to Overhead 	
50 Wall Balls 	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
	
Zone 2 On C2 Bike 	
60 Minutes

10 Minute EMOM	
3 Back Squats 70%	
Front Squat	
10 Minute EMOM 	
3 Front Squats 70%

- 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

- 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

MetCon

5 Rounds 	
1 Minute ON 1 Minute OFF	
8 Power Santch 135/95	
8 Bar Facing Burpees 	
Max Rep Chest to Bar

- Pull the bar from the ground to overhead catching the bar with slightly bent knees
- Stand up to full extension before lowering the bar

Power snatch A

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement

Bar facing burpee A

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

Chest to bars A

- Start by hanging on the bar, kip your body 
- Touch the bar with your toes

Toes to bar A

50 Wall Balls 20/14	
25 Power Cleans 95/75	
100/70 Cal Row 	
25 Shoulder to Overhead 	
50 Wall Balls

- 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

- Start with feet hip width apart and dumbbells at shoulders
- Lower dumbbells down by pressing hips back and keeping a slight bend in the knees
- Clean dumbbells back up to starting position

DB power cleans 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

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

Compete Program Friday 11/3

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