Name: Playbook - Jessica Cahoy - Compete Program Monday 3/27
Uploaded: 2024-04-01T18:49:43.738Z
Duration: 120 min
Description: Compete Program Monday 3/27

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 	
1x8 -70%-75%	
4x6 75%-80%	
Front Squat 	
5x4 75-80%	
Power Snatch 	
2x3 70%	
Squat Snatch 	
3x3-2-1 77%-80%-83% 	
	
Conditioning 	
5 Rounds 	
1000m Row Moderate Pace	
500m Row Fast Pace	
Rest 2 Minutes	
	
Accessory	
4 Rounds 	
15 V-Ups 	
30 Weighted Russian Twist 	
1:00 Hollow Body Hold 	
	
PM Session	
MetCon	
6 Minute AMRAP 	
20/18 Cal Row 	
15 GHD Sit Ups	
100 Double Unders 	
15 Burpees Over Rower 	
Rest 3 Minutes 	
6 Minute AMRAP	
18/16 Cal Row 	
12 GHD Sit Ups	
80 Double Unders 	
12 Burpees Over Rower 	
Rest 3 Minutes 	
6 Minute AMRAP 	
16/14 Cal Row 	
9  GHD Sit Ups 	
60 Double Unders 	
9 Burpees Over the Rower	
	
Accessory	
Accumulate 100 Empty Barbell Strict Press 	
In as Little Sets as Possible

Back Squat
1x8 -70%-75%	
4x6 75%-80%	
Front Squat 	
5x4 75-80%	
Power Snatch 	
2x3 70%	
Squat Snatch 	
3x3-2-1 77%-80%-83%

- 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 with slightly bent knees
- Stand up to full extension before lowering the bar

Power snatch 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 Rounds 	
1000m Row Moderate Pace	
500m Row Fast Pace	
Rest 2 Minutes

- 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

Conditioning

4 Rounds 	
15 V-Ups 	
30 Weighted Russian Twist 	
1:00 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

6 Minute AMRAP 	
20/18 Cal Row 	
15 GHD Sit Ups	
100 Double Unders 	
15 Burpees Over Rower 	
Rest 3 Minutes 	
6 Minute AMRAP	
18/16 Cal Row 	
12 GHD Sit Ups	
80 Double Unders 	
12 Burpees Over Rower 	
Rest 3 Minutes 	
6 Minute AMRAP 	
16/14 Cal Row 	
9  GHD Sit Ups 	
60 Double Unders 	
9 Burpees Over the Rower

- 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

- 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

Accessory	
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 3/27

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 Monday 3/27

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