Name: Playbook - Jessica Cahoy - Compete Program Monday 10/30
Uploaded: 2024-04-01T18:49:43.712Z
Duration: 120 min
Description: Compete Program Monday 10/30

Warm Up	
3 Rounds 	
15/12 Cal Bike	
10/10 Crosshack Squats 	
20 PVC Passthrough	
5 Snatch Balance	
	
Strength 	
Back Squat 	
1x10 65%-70%	
4x8 70%-75%	
Front Squat 	
5x5 70%	
Squat Snatch 	
6x3 80%	
	
Conditioning 	
5/4/3/2/1 Minute Row 	
2 Minute Recovery Row Between 	
	
MetCon	
5 Rounds 	
15 DB Bench 70/50	
5 Rope Climbs 	
	
PM Session	
MetCon	
4 Minute AMRAP 	
18 GHD Sit Up 	
50ft Hand Stand Walk 	
18 Chest to Bar Pull Ups	
Rest 2 Minute 	
4 Minute AMRAP 	
15 GHD Sit Up 	
50ft Hand Stand Walk 	
15 Chest to Bar Pull Ups	
Rest 2 Minute 	
4 Minute AMRAP 	
12 GHD Sit Up 	
50ft Hand Stand Walk 	
12 Chest to Bar Pull Ups	
4 Minute AMRAP 	
9 GHD Sit Up 	
50ft Hand Stand Walk 	
9 Chest to Bar Pull Ups	
	
MetCon	
5 Rounds 	
20/18 Cal Bike 	
50ft Front Rack Barbell Lunge 115/85	
Rest 1:1

Back Squat 	
1x10 65%-70%	
4x8 70%-75%	
Front Squat 	
5x5 70%	
Squat Snatch 	
6x3 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

- 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

5/4/3/2/1 Minute Row 	
2 Minute Recovery Row Between

- 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

5 Rounds 	
15 DB Bench 70/50	
5 Rope Climbs

The focus here is squeezing your shoulder blades in a controlled manner as you raise the DBs

DB Bent Over Fly

- Grab the rope with both hands above your head
- Wrap the rope around one leg, using your feet to pinch the rope
- Reach up as high as possible with your arms, gripping the rope tightly
- Your hands move first and then your feet and so forth
 - Reverse the movement to come down

Rope climb A

MetCon

4 Minute AMRAP 	
18 GHD Sit Up 	
50ft Hand Stand Walk 	
18 Chest to Bar Pull Ups	
Rest 2 Minute 	
4 Minute AMRAP 	
15 GHD Sit Up 	
50ft Hand Stand Walk 	
15 Chest to Bar Pull Ups	
Rest 2 Minute 	
4 Minute AMRAP 	
12 GHD Sit Up 	
50ft Hand Stand Walk 	
12 Chest to Bar Pull Ups	
4 Minute AMRAP 	
9 GHD Sit Up 	
50ft Hand Stand Walk 	
9 Chest to Bar Pull Ups

- Position yourself in the GHD
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD sit up A

Handstand Walk

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

Chest to bars A

5 Rounds 	
20/18 Cal Bike 	
50ft Front Rack Barbell Lunge 115/85	
Rest 1:1

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

Fan Bike

- Start with the bar in front rack position
- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Compete Program Monday 10/30

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