Name: Playbook - Jessica Cahoy - Compete Program Monday 11/6
Uploaded: 2024-04-01T18:49:43.761Z
Duration: 120 min
Description: Compete Program Monday 11/6

Warm Up	
3 Rounds 	
15/12 Cal Bike	
10/10 Crosshack Squats 	
20 PVC Passthrough	
5 Snatch Balance	
	
Strength 	
Back Squat 	
1x6 @ 80%	
4x4 @ 85%%	
Front Squat 	
5x5 80-85%	
Snatch 	
5x2 80%	
3x1 83%-85%	

Conditioning 	
Rowing	
10 rounds 	
100m Sprint 	
300m Recovery 	
	
MetCon	
Buy In 	
50/40 Cal Bike 	
4 Rounds 	
6 Deadlifts 405/315	
9 Box Jumps 30/24	
12 Toes to Bar	
20/15 Cal Bike Buy Out	
	
Accessory 	
4 Rounds 	
15 V-Ups 	
:40 Second Left Side Plank 	
:40 Second Right Side Plank	
1:00 Hollow Body Hold	
	
PM Session	
MetCon	
3 Minute AMRAP 	
18/14 Cal Ski 	
6 Bar Muscle Ups 	
15 Wall Balls 10/14	
Rest 1 Minute 	
3 Minute AMRAP 	
15/12 Cal Ski 	
5 Bar Muscle Ups 	
12 Wall Balls 	
Rest 1 Minute 	
3 Minute AMRAP 	
12/9 Cal Ski 	
4 Bar Muscle Ups 	
9 Wall Balls 	
Rest 1 Minute	
3 Minute AMRAP 	
9/6 Cal Ski 	
3 Bar Muscle Ups 	
6 Wall Balls 	
	
MetCon	
500 Double Unders For Time

Back Squat 	
1x6 @ 80%	
4x4 @ 85%%	
Front Squat 	
5x5 80-85%	
Snatch 	
5x2 80%	
3x1 83%-85%

- 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

Rowing	
10 rounds 	
100m Sprint 	
300m Recovery

- 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

50/40 Cal Bike 	
4 Rounds 	
6 Deadlifts 405/315	
9 Box Jumps 30/24	
12 Toes to Bar	
20/15 Cal Bike Buy Out

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

Fan Bike

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift A

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps A

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

Toes to bar A

MetCon

4 Rounds 	
15 V-Ups 	
:40 Second Left Side Plank 	
:40 Second Right Side Plank	
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

- Right elbow under shoulders
- Keep entire body tight as you hold position for time

Plank (Right) J

- Left Elbow under shoulders 
- Keep entire body tight as you hold position for time

Plank (Left) J

- 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

3 Minute AMRAP 	
18/14 Cal Ski 	
6 Bar Muscle Ups 	
15 Wall Balls 10/14	
Rest 1 Minute 	
3 Minute AMRAP 	
15/12 Cal Ski 	
5 Bar Muscle Ups 	
12 Wall Balls 	
Rest 1 Minute 	
3 Minute AMRAP 	
12/9 Cal Ski 	
4 Bar Muscle Ups 	
9 Wall Balls 	
Rest 1 Minute	
3 Minute AMRAP 	
9/6 Cal Ski 	
3 Bar Muscle Ups 	
6 Wall Balls

- Stand arms length away from the computer of the skierg
- Grasp the handles
- Pull the handles down to your sides with a slight bend in your arms to avoid tricep fatigue
- Raise your arms back to the starting position
- Work for time, distance, or calories

Skierg A

- Muscle up begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended

Bar muscle ups A

- 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

Compete Program Monday 11/6

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