Name: Playbook - Jessica Cahoy - Compete Program Friday 9/16
Uploaded: 2024-04-01T18:49:43.593Z
Duration: 90 min
Description: Compete Program Friday 9/16

Skylar

DELOAD WEEK
Warm Up	
3 Rounds 	
15/12 Cal Bike	
10 Goblet Squats	
5 Inch Worms	
:30 Hollow Body Hold	
	
Strength	
Back Squat 	
5-4-3-2-1	
70%-75%-80%-85%-90%	
Front Squat 	
6x3 75-80%	
	
MetCon	
Every 5 Minutes for 5 Rounds 	
15/12 Cal Bike 	
12 Hang Power Clean 135/95	
15 Lateral Burpees Over Bar 	
12 Front Squats 135/95	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
	
Zone 2 On C2 Bike 	
30 Minutes

Back Squat 	
5-4-3-2-1	
70%-75%-80%-85%-90%	
Front Squat 	
6x3 75-80%

- 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

Every 5 Minutes for 5 Rounds 	
15/12 Cal Bike 	
12 Hang Power Clean 135/95	
15 Lateral Burpees Over Bar 	
12 Front Squats 135/95

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

Fan Bike

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang power clean A

- Stand side on next to a bar
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar 
- Repeat the sequence jumping back over the bar

Lateral burpees over bar

MetCon

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 9/16

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 Monday 3/25

Compete Program Saturday 3/23

Compete Program Friday 3/22

Compete Program Thursday 3/21

Compete Program Wednesday 3/20

Compete Program Tuesday 3/19

Compete Program Monday 3/18

Compte Program Saturday 3/16

Compete Program Friday 3/15

Compete Program Thursday 3/14

Compete Program Wednesday 3/13

Tessa

Compete Program Tuesday 3/12

Compete Program Monday 3/11

Compete Program Saturday 3/9

Compete Program Friday 3/8

Compete Program Thursday 3/7

Anna

Compete Program Wednesday 3/6

Compete Program Tuesday 3/5

Compete Program Monday 3/4

Compete Program Saturday 3/2

Compete Program Friday 3/1

Compete Program Friday 9/16

Community

More workouts from Jessica Cahoy