Name: Playbook - Jessica Cahoy - Compete Program Friday 12/8
Uploaded: 2024-04-01T18:49:43.900Z
Duration: 120 min
Description: Compete Program Friday 12/8

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	
Work up to 3 Rep Max	
Front Squat 	
Work up to 3 Rep Max	
	
Conditioning	
5x700m Row 	
Rest 2 Minutes	
	
Skill 	
Every Minute on the Minute
Death By Bar Muscle Up
Add 1 Bar Muscle every minute until failure 

MetCon	
10 Cleans 225/165	
10 Front Squats 	
10 Shoulder to Overhead 	
	
Accessory 	
5x3 Jerk From Blocks	
	
PM Session 	
MetCon	
50 Cal Row 	
50 Toes to Bar 	
40 Cal Row 	
40 Toes to Bar 	
30 Cal Row 	
30 Toes to Bar 	
20 Cal Row 	
20 Toes to Bar 	
10 Cal Row 	
10 Toes to Bar	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
	
Zone 2 On C2 Bike 	
60 Minutes

Back Squat	
Work up to 2 Rep Max	
Front Squat 	
Work up to 2 Rep Max

- 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

Every Minute on the Minute
Death By Bar Muscle Up
Add 1 Bar Muscle every minute until failure

- Muscle up begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended

Bar muscle ups A

Skill

10 Cleans 225/165	
10 Front Squats 	
10 Shoulder to Overhead

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

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

MetCon

Accessory

50 Cal Row 	
10 Toes to Bar 	
40 Cal Row 	
20 Toes to Bar 	
30 Cal Row 	
30 Toes to Bar 	
20 Cal Row 	
40 Toes to Bar 	
10 Cal Row
50 Toes to Bar

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

Toes to bar 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

Skull crusher A

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

Bike erg A

Zone 2

Compete Program Friday 12/8

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Compete Program Saturday 4/13

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Compete Program Thursday 4/11

Compete Program Wednesday 4/10

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Compete Program Friday 12/8

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