Name: Playbook - Jessica Cahoy - Compete Program Monday 10/23
Uploaded: 2024-04-01T18:49:43.682Z
Duration: 120 min
Description: Compete Program Monday 10/23

AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Row	
10 Goblet Squats 	
20 PVC Passthrough	
5 Snatch Balance	
	
Strength 	
Back Squat 	
3x12 50%-55%	
Front Squat 	
3x6 50%-55%	
Snatch 	
Work up to 1 Rep man or Heavy Single 	
	
Conditioning 	
5k Row For Time 	
	
Accessory	
10 Minute EMOM	
18 Wall Balls 20/14	
	
PM Session	
MetCon	
5 Minute AMRAP 	
20 Front Squats 95/75	
10 Lateral Burpees Over Bar 	
10 DB Box Step Overs 24/20 - 50/35	
Rest 2 Minutes 	
18 Front Squats 	
8 Lateral Burpees Over Bar	
8 DB Box Step Overs 	
Rest 2 Minutes 	
16 Front Squats 	
6 Lateral Bar Facing Burpees 	
6 DB Box Step Overs	
	
MetCon	
3 Rounds 	
500m Run 	
20 Box Jump Overs 24/20	
10 Ring Muscle Ups 	
Rest 1 Minute

Back Squat 	
3x12 50%-55%	
Front Squat 	
3x6 50%-55%	
Snatch 	
Work up to 1 Rep man or Heavy Single

- 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

- 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

- 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

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall balls A

Accessory

5 Minute AMRAP 	
20 Front Squats 95/75	
10 Lateral Burpees Over Bar 	
10 DB Box Step Overs 24/20 - 50/35	
Rest 2 Minutes 	
18 Front Squats 	
8 Lateral Burpees Over Bar	
8 DB Box Step Overs 	
Rest 2 Minutes 	
16 Front Squats 	
6 Lateral Bar Facing Burpees 	
6 DB Box Step Overs

- 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

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

DB box step overs A

3 Rounds 	
500m Run 	
20 Box Jump Overs 24/20	
10 Ring Muscle Ups 	
Rest 1 Minute

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running A

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side to repeat 
- Repeating back and forth over the box

Box jump overs A

- 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

Compete Program Monday 10/23

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