Name: Playbook - Jessica Cahoy - Compete Program Friday 11/10
Uploaded: 2024-04-01T18:49:43.776Z
Duration: 120 min
Description: Compete Program Friday 11/10

So happy to be back, I love this programming!

Anna

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 	
5x3 85%	
Front Squat 	
5x3 85%	
	
Conditioning	
Rowing Intervals 	
6x500m/400m	
Rest 15 Seconds between rounds 	
	
Skill 	
10 Minute EMOM 	
15 Toes to Bar 	
	
MetCon	
6 Rounds 	
15/12 Cal Row 	
12 DB Thrusters 50/35	
9 Chest to Bar Pull Ups	
Rest 1:1	
	
Accessory	
Tabata :20 On :10 Off x 8	
V-Ups	
	
PM Session 	
MetCon	
100ft Handstand Walk 	
100 Box Jumps 	
100 Cal Bike 	
100ft Handstand Walk	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	

Zone 2 On C2 Bike 	
60 Minutes

Back Squat 	
5x3 85%	
Front Squat 	
5x3 85%

- 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 15 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

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

Toes to bar A

Skill

6 Rounds 	
15/12 Cal Row 	
12 DB Thrusters 50/35	
9 Chest to Bar Pull Ups	
Rest 1:1

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB thruster A

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

Chest to bars A

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

100ft Handstand Walk 	
100 Box Jumps 	
100 Cal Bike 	
100ft Handstand Walk

Handstand Walk

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps 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

Compete Program Friday 11/10

Community

More workouts from Jessica Cahoy