Name: Playbook - Jessica Cahoy - Compete Program Monday 1/15
Uploaded: 2024-04-01T18:49:42.935Z
Duration: 300 min
Description: Compete Program Monday 1/15

Monday
AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Row	
10 Goblet Squats 	
10 Snatch Grip Push Press	
10/10 Monster Walks	
	
Strength 	
Back Squat 	
1x10 65%-70%	
4x8 70%-75%	
Front Squat 	
5x5 70%	
Power Snatch 	
3x3 70%	
Squat Snatch 	
3x3 80%	
	
Conditioning 	
4x4 Rowing 	
4 Minutes on 2 Minutes off x 4	
Increase Intensity and Distance Each Round 	
	
Accessory	
4 Rounds 	
15 V-Ups 	
30 Weighted Russian Twist 	
:30 Hollow Body Hold 	
	
PM Session	
MetCon	
7 Minute AMRAP 	
20/18 Cal Row 	
15 Toes to Bar 	
100 Double Unders 	
18 Burpees Over Rower 	
Rest 3 Minutes 	
7 Minute AMRAP	
18/16 Cal Row 	
12 Toes to Bar 	
80 Double Unders 	
12 Burpees Over Rower 	
Rest 3 Minutes 	
7 Minute AMRAP 	
16/14 Cal Row 	
9 Toes to Bar 	
60 Double Unders 	 	
9 Burpees Over the Rower	
	
Accessory	
Accumulate 100 Empty Barbell Strict Press 	
In as Little Sets as Possible

- 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

Strength 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 Front Squat

- 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

Strength Power Snatch

- Pull the bar from the ground to overhead catching the bar in a full squat
- Stand up to full extension before lowering the bar

Snatch A

Strength Squat Snatch

Rowing
4 Minutes on 2 Minutes off x 4
Increase Intensity and Distance Each Round

- 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

Rowing Conditioning

4 Rounds 
15 V-Ups 
30 Weighted Russian Twist 
:30 Hollow Body Hold

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your legs and raise your upper body off the floor
- Lower yourself back and try not to use momentum

V-up J

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp a weight in front of your core
- Twist your torso from side to side

Weighted Russian twists A

- 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

7 Minute AMRAP 
20/18 Cal Row 
15 Toes to Bar 
100 Double Unders 
15 Burpees Over Rower 
Rest 3 Minutes 
7 Minute AMRAP
18/16 Cal Row 
12 Toes to Bar 
80 Double Unders 
12 Burpees Over Rower 
Rest 3 Minutes 
7 Minute AMRAP 
16/14 Cal Row 
9 Toes to Bar 
60 Double Unders 
60 Double Unders 
9 Burpees Over the Rower

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

Toes to bar A

- Jump rope with rope passing under your feet twice with each jump

Double unders A

- 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 laterally over the rower 
- Repeating the sequence back and forth

Burpee over rower J

MetCon

Accumulate 100 Empty Barbell Strict Press 
In as Little Sets as Possible

- 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

Compete Program Monday 1/15

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 1/15

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