Name: Playbook - Jessica Cahoy - Compete Program Friday 4/5
Uploaded: 2024-04-05T01:37:45.215Z
Duration: 120 min
Description: Compete Program Friday 4/5

AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Row	
10/10 Crosshack Squats 	
5 Inch Worms 	
:30 Hollow Body Hold	

Strength	
Back Squat 	
Every 2:30 x 4 	
1. 6 Reps @ 70%	
2. 5 Reps @ 75%	
3. 4 Reps @ 80%	
4. 3 Reps @ 85%	
Front Squat 	
Every 2:30 x 4 	
1. 6 Reps @ 70%	
2. 5 Reps @ 75%	
3. 4 Reps @ 80%	
4. 3 Reps @ 85%	

MetCon	
6x500m Row 	
Rest 45 Seconds	
	
MetCon	
30 Overhead Squats 95/75	
30 Box Jumps 24/20	
30/20 Cal Bike 	
30 Box Jumps 	
30 Overhead Squats 	
	
MetCon	
10 Minute EMOM 	
5 Sandbag to Shoulder 	
	
PM Session 	
MetCon	
22 Minute AMRAP 	
16 Hang Single Arm DB Snatch 50/35	
16 Chest to Bar Pull Up	
16/12 Cal Row 	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
	
Zone 2 On C2 Bike 	
60 Minutes

Back Squat 	
Every 2:30 x 4 	
1. 6 Reps @ 70%	
2. 5 Reps @ 75%	
3. 4 Reps @ 80%	
4. 3 Reps @ 85%	
Front Squat 	
Every 2:30 x 4 	
1. 6 Reps @ 70%	
2. 5 Reps @ 75%	
3. 4 Reps @ 80%	
4. 3 Reps @ 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

- 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

MetCon

30 Overhead Squats 95/75	
30 Box Jumps 24/20	
30/20 Cal Bike 	
30 Box Jumps 	
30 Overhead Squats

- Start with barbell overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through heels to stand up and return to start

Barbell overhead squats

- 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

Start with sandbag in the ground. Get sandbag to shoulder

Sandbag to shoulder

22 Minute AMRAP 	
16 Hang Single Arm DB Snatch 50/35	
16 Chest to Bar Pull Up	
16/12 Cal Row

DB Hang Snatch A

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

Chest to bars 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 4/5

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Compete Program Friday 4/5

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