Name: Playbook - Jessica Cahoy - Compete Program Friday 12/29
Uploaded: 2024-04-01T18:49:43.959Z
Duration: 60 min
Description: Compete Program Friday 12/29

Warm Up
3 Rounds 	
15/12 Cal Bike 	
10 PVC Pass Throughs	
10 DB Deadlifts	
10 V-Ups	
	
Strength	
Power Snatch 	
5x1 80%	
Power Clean and Jerk 	
5x1 80%	
Back Squat 	
3x10 @ 60%	
Deadlift 	
5x5 70%	
Strict Press 	
5x5 70%	
	
MetCon	
28 Minute EMOM 	
1. 15/12 Cal Bike 	
2. 5 Ring Muscle Ups	
3. 15/12 Cal Row 	
4. 12 Thruster 95/75	
	
Accessory	
Glute Ham Raise 	
5x8-10
Seated DB Strict Press 	
4x15	
Reverse Hyper Extension	
4x20	
Hollow Body Hold 	
4x:1:00

Power Snatch 	
5x1 80%	
Power Clean and Jerk 	
5x1 80%	
Back Squat 	
3x10 @ 60%	
Deadlift 	
5x5 70%	
Strict Press 	
5x5 70%

- 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

- Start with feet hip width apart 
- Clean the barbell up to shoulders
- Press the bar overhead catching with slightly bent knees
- Stand up to full extension before lowering the bar

Power clean and jerk A

- 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift A

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Strict press A

Strength

28 Minute EMOM 	
1. 15/12 Cal Bike 	
2. 5 Ring Muscle Ups	
3. 15/12 Cal Row 	
4. 12 Thruster 95/75

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

Fan Bike

- 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

- 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

- 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

MetCon

Glute Ham Raise 	
5x8-10
Seated DB Strict Press 	
4x15	
Reverse Hyper Extension	
4x20	
Hollow Body Hold 	
4x:1:00

- Position yourself in the GHD
- Lower yourself down facing the floor
- Using your glutes and hamstrings, pull yourself back up

Glute ham raise A

Sit on a bench with chest in upright position. Bring DBs to shoulders and press straight up.

Seated DB Strict Press

- Begin in a prone position with your legs off the box
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Reverse hyperextensions

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold J

Accessory

Compete Program Friday 12/29

Compete Program Saturday 4/27

Compete Program Friday 4/26

Compete Program Thursday 4/25

Compete Program Wednesday 4/24

Compete Program Tuesday 4/23

Compete Program Monday 4/22

Compete Program Saturday 4/20

Compete Program Friday 4/19

Compete Program Thursday  4/18

Compete Program Friday 12/29

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