Name: Playbook - Jessica Cahoy - Compete Program Friday 3/22
Uploaded: 2024-04-01T18:49:43.504Z
Duration: 300 min
Description: Compete Program Friday 3/22

AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Row	
20 Crosshack Squats	
10 Arch to Hollow	
10 DB Shoulder Press	
	
Strength	
Back Squat 	
5x5 80%	
Front Squat 	
5x5 80%	
	
Conditioning	
2x1000m Row
Rest 1 Minute	
	
MetCon	
10 EMOM or Until Failure 	
4 Pull Ups 	
3 Chest to Bar 	
2 Bar Muscle Up	
Rest Half of How Long you Lasted 	
10 EMOM or Until Failure 	
4 Power Cleans 	
3 Front Squats 	
2 Shoulder to Overhead 155/115	
	
PM Session 	
MetCon	
Tabata Fan Bike 	
Straight Into 	
500m Row 	
21 Handstand Push Ups 	
21 DB Box Step Overs 50/35	
500m Row 	
15 Hand Stand Push Ups 	
15 DB Box Step Overs 50/35	
500m Row 	
9 Handstand Push Ups 	
9 DB Box Step Overs 50/35	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
	
Zone 2 On C2 Bike 	
60 Minutes

Back Squat 	
5x5 80%	
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

Conditioning

EMOM Until Failure 	
4 Pull Ups 	
3 Chest to Bar 	
2 Bar Muscle Up	
Rest Half of How Long you Lasted 	
EMOM Until Failure 	
4 Power Cleans 	
3 Front Squats 	
2 Shoulder to Overhead 155/115

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull up A

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

Chest to bars A

- 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

- 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

Tabata Fan Bike 	
Straight Into 	
500m Row 	
21 Handstand Push Ups 	
21 DB Box Step Overs 50/35	
500m Row 	
15 Hand Stand Push Ups 	
15 DB Box Step Overs 50/35	
500m Row 	
9 Handstand Push Ups 	
9 DB Box Step Overs 50/35

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

Fan Bike

Kipping Handstand Push Ups

- Holding dumbbells in each hand
- Step up and over the box back and forth

DB box step overs 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

Accessory

Bike erg A

Zone 2

Compete Program Friday 3/22

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 Wednesday 4/17

Compete Program Tuesday 4/16

Compete Program Monday 4/15

Compete Program Saturday 4/13

Compete Program Friday 4/12

Compete Program Thursday 4/11

Compete Program Wednesday 4/10

Compete Program Tuesday 4/9

Compete Program Monday 4/8

Compete Program Saturday 4/6

Compete Program Friday 4/5

Compete Program Thursday 4/4

Compete Program Wednesday 4/3

Compete Program Tuesday 4/2

Compete Program Monday 4/1

Compete Program Saturday 3/30

Compete Program Friday 3/29

Compete Program Thursday 3/28

Compete Program Wednesday 3/27

Compete Program Tuesday 3/26

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

Compete Program Friday 3/22

More workouts from Jessica Cahoy