Name: Playbook - Jessica Cahoy - Compete Program Friday 12/1
Uploaded: 2024-04-01T18:49:43.871Z
Duration: 120 min
Description: Compete Program Friday 12/1

Tessa

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 	
10 Min EMOM	
3 @ 80%	
Front Squat 	
10 Min EMOM	
3 @ 80%	
	
Conditioning	
2k Row For Time 	
	
Skill 	
10 Minute EMOM 	
4 Ring Muscle Ups	
	
MetCon	
6 Rounds 	
2 Minutes ON 1:30 OFF	
18/16 Cal Row 	
In Remaining Time 	
Max Rep Devils Press 	
	
Accessory 	
5x3 Jerk From Blocks	
	
PM Session 	
MetCon	
21-18-15-12-9-6-3	
Cal Row 	
Thruster 95/75	
Burpee Over Rower	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
	
Zone 2 On C2 Bike 	
60 Minutes

Back Squat 	
10 Min EMOM	
3 @ 80%	
Front Squat 	
10 Min EMOM	
3 @ 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

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

6 Rounds 	
2 Minutes ON 1:30 OFF	
18/16 Cal Row 	
In Remaining Time 	
Max Rep Devils Press

- 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

MetCon

- 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

Accessory

21-18-15-12-9-6-3	
Cal Row 	
Thruster 95/75	
Burpee Over Rower

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters 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 laterally over the rower 
- Repeating the sequence back and forth

Burpee over rower 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

Compete Program Friday 12/1

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