Name: Playbook - Jessica Cahoy - Compete Program Monday 11/27
Uploaded: 2024-04-01T18:49:43.849Z
Duration: 120 min
Description: Compete Program Monday 11/27

Warm Up	
3 Rounds 	
15/12 Cal Row	
10 Goblet Squats	
20 PVC Passthrough	
5 Snatch Balance	
	
Strength 	
Back Squat 	
2x3-2-1	
90%-93%-96%	
Front Squat	
2x3-2-1	
90%-93%-96%	
Snatch 	
3x1 86%	
3x1 90%	
	
Conditioning 	
Rowing	
5k Row for Time 	
	
Accessory 	
10 Minutes 	
L Sit Rope Climbs	
	
MetCon	
6 Rounds 	
3 Legless Rope Climbs 	
6 Thrusters 135/95	
9 Handstand Push Ups 	
12 Box Jump Overs 24/20	
Rest 1:1	
	
Accessory 	
16 Min EMOM	
1. 15 V-Ups 	
2. 15 Side Plank Touches (R)	
2. 15 Side Plank Touches (L)	
4. :30 Hanging Leg Raise 	
	
PM Session	
MetCon	
3 Minute AMRAP 	
15 Chest to Bar Pull Ups 	
5 DB Box Step Overs 50/35 - 24/20 	
15 Wall Balls 20/14	
Rest 1:30	
3 Minute AMRAP 	
12 Chest to Bar Pull Ups 	
4 DB Box Step Overs 	
12 Wall Balls 	
Rest 1:30	
3 Minute AMRAP	
9 Chest to Bar Pull Ups	
3 DB Box Step Overs 	
9 Wall Balls 	
Rest 1:30	
3 Minute AMRAP 	
6 Chest to Bar Pull Ups 	
2 DB Box Step Overs 	
6 Wall Balls 	
	
MetCon	
For Time	
150 GHD Sit Ups

Back Squat 	
2x3-2-1	
90%-93%-96%	
Front Squat	
2x3-2-1	
90%-93%-96%	
Snatch 	
3x1 86%	
3x1 90%

- 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

Rowing

- 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

Accessory

6 Rounds 	
3 Legless Rope Climbs 	
6 Thrusters 135/95	
9 Handstand Push Ups 	
12 Box Jump Overs 24/20	
Rest 1:1

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters A

Strict Hand Stand Push Up

- 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

MetCon

16 Min EMOM	
1. 15 V-Ups 	
2. 15 Side Plank Touches (R)	
2. 15 Side Plank Touches (L)	
4. :30 Hanging Leg Raise

- 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

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Hip Dips Left

Hip Dips Right

Front Leg Raises J

3 Minute AMRAP 	
15 Chest to Bar Pull Ups 	
5 DB Box Step Overs 50/35 - 24/20 	
15 Wall Balls 20/14	
Rest 1:30	
3 Minute AMRAP 	
12 Chest to Bar Pull Ups 	
4 DB Box Step Overs 	
12 Wall Balls 	
Rest 1:30	
3 Minute AMRAP	
9 Chest to Bar Pull Ups	
3 DB Box Step Overs 	
9 Wall Balls 	
Rest 1:30	
3 Minute AMRAP 	
6 Chest to Bar Pull Ups 	
2 DB Box Step Overs 	
6 Wall Balls

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

Chest to bars A

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

DB box step overs 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

Wall balls A

- 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

Compete Program Monday 11/27

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Compete Program Monday 11/27

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