Name: Playbook - Jessica Cahoy - Compete Program Monday 12/4
Uploaded: 2024-04-01T18:49:43.881Z
Duration: 120 min
Description: Compete Program Monday 12/4

Warm Up	
3 Rounds 	
15/12 Cal Row	
20 Crosshack Squats	
20 PVC Passthrough	
5 Snatch Balance	
	
Strength 	
Back Squat 	
3x2 93%	
2x1 1 96%	
Front Squat	
3x2 93%	
2x1 1 96%	
Snatch 	
2x3-2-1	
90%-93%-96%	
	
Conditioning 	
Rowing	
5-10-10-5 Minutes	
Rest two Minutes in between	
	
MetCon	
2 Minute AMRAP	
20 Bar Facing Burpees	
Max Deadlifts 135/95	
Rest 1 Minute	
2 Minute AMRAP	
20 Bar Facing Burpees 	
Max Hang Power Cleans 135/95	
Rest 1 Minute	
20 Bar Facing Burpees	
Max Shoulder to Overhead  135/95	

Accessory 	
4 Rounds 	
15 V-Ups 	
30 Weighted Russian Twist 	
1:00 Hollow Body Hold 	
	
PM Session	
MetCon	
24 Min AMRAP	
Minute 0-8	
100 Double Unders 	
20 Chest to Bar Pull Ups 	
Minute 8-16	
80 Double Unders 	
20 Wall Balls 	
Minute 16-25	
60 Double Unders 	
20 Box Jump Overs	
	
MetCon	
5 Rounds 	
90 Seconds ON :30 Seconds OFF	
100m Run 	
In Remaining time 	
Max Front Rack Lunge 155/115

Back Squat 	
3x2 93%	
2x1 1 96%	
Front Squat	
3x2 93%	
2x1 1 96%	
Snatch 	
2x3-2-1	
90%-93%-96%

- 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	
5-10-10-5 Minutes	
Rest two Minutes in 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

Conditioning

2 Minute AMRAP	
20 Bar Facing Burpees	
Max Deadlifts 135/95	
Rest 1 Minute	
2 Minute AMRAP	
20 Bar Facing Burpees 	
Max Hang Power Cleans 135/95	
Rest 1 Minute	
20 Bar Facing Burpees	
Max Shoulder to Overhead  135/95

- 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 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement

Bar facing burpee A

- 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

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang power clean A

- Start with the bar positioned at the shoulders
- Dip down in your legs and peers the bar overhead catching the bar with slightly bent knees
- Stand up to full extension before lowering the bar

Push jerk A

MetCon

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

24 Min AMRAP	
Minute 0-8	
100 Double Unders 	
20 Chest to Bar Pull Ups 	
Minute 8-16	
80 Double Unders 	
20 Wall Balls 	
Minute 16-25	
60 Double Unders 	
20 Box Jump Overs

- Jump rope with rope passing under your feet twice with each jump

Double unders A

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

Chest to bars 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

- 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

5 Rounds 	
90 Seconds ON :30 Seconds OFF	
100m Run 	
In Remaining time 	
Max Front Rack Lunge 155/115

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

Running A

- 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 12/4

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