Name: Playbook - Jessica Cahoy - Compete Program Friday 11/17
Uploaded: 2024-04-01T18:49:43.620Z
Duration: 300 min
Description: Compete Program Friday 11/17

AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Row	
20 Crosshack Squats	
10 DB Deadlifts	
20 Single Unders	
	
Strength	
Back Squat 	
5x6 	
70%-73%	
Front Squat 	
5x5 80%	
	
MetCon	
2x1000m Row 	
Rest 1 Minute	
	
MetCon	
6 Rounds 	
6 Thrusters 185/135	
3 Legless Climbs 	
6 Burpee Box Jump Overs 30/24	
3 Power Snatches 185/135	
Rest 1:1	
	
PM Session 	
MetCon	
14 Minute AMRAP 	
18 Toes to Bar 	
15 Single Arm Hang DB Snatches 50/35	
On the 14th Minute 	
20/18 Cal Bike Buy Out	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
	
Zone 2 On C2 Bike 	
60 Minutes

Back Squat 	
5x6 	
70%-73%	
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

- 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

14 Minute AMRAP 	
18 Toes to Bar 	
15 Single Arm Hang DB Snatches 50/35	
On the 14th Minute 	
20/18 Cal Bike Buy Out

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

Toes to bar A

DB Hang Snatch 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

Accessory

Bike erg A

Zone 2

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

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Compete Program Wednesday 3/20

Compete Program Tuesday 3/19

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Anna

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Compete Program Friday 11/17

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