Name: Playbook - Jessica Cahoy - Compete Program Monday 12/11
Uploaded: 2024-04-01T18:49:43.912Z
Duration: 120 min
Description: Compete Program Monday 12/11

Leonidas

Warm Up	
3 Rounds 	
15/12 Cal Row	
10 DB Front Squat 	
20 PVC Passthrough	
10 Snatch Grip Push Press	
	
Strength 	
Back Squat 	
Work to Heavy Single or Find New 1 Rep Max	
Front Squat	
Work to Heavy Single or Find New 1 Rep Max	
Snatch 	
3x1 90+%	
	
Conditioning 	
Rowing	
3x2000m 	
Rest 3 Minutes	
	
MetCon	
3 Rounds 	
15 Power Cleans 135/95	
30 Pistol Squats 	
6 Rope Climbs	
	
Accessory 	
4 Rounds 	
15 Candlestick toe touches	
60s Front Plank	
	
PM Session	
MetCon	
7 Minute AMRAP 	
20/15 Cal Row	
20 GHD Sit Ups	
10 Bar Muscle Ups	
Rest 3:00	
7 Minute AMRAP 	
18/13 Cal Row 	
18 GHD Sit Ups 	
8 Bar Muscle Ups	
Rest 3:00	
3 Minute AMRAP	
16/12 Cal Row	
16 GHD Sit Ups	
6 Bar Muscle Ups	
	
MetCon	
5 Rounds 	
100 Double Unders 	
25 Push Ups

Back Squat 	
Work to Heavy Single or Find New 1 Rep Max	
Front Squat	
Work to Heavy Single or Find New 1 Rep Max	
Snatch 	
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

Conditioning

3 Rounds 	
15 Power Cleans 135/95	
30 Pistol Squats 	
6 Rope Climbs

- Start with feet hip width apart 
- Clean the barbell up to shoulders
- Lower back down and repeat

Power cleans A

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Pistol squat

- 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 Rounds 	
15 Candlestick toe touches	
60s Front Plank

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Front plank A

Accessory

7 Minute AMRAP 	
20/15 Cal Row	
20 GHD Sit Ups	
10 Bar Muscle Ups	
Rest 3:00	
7 Minute AMRAP 	
18/13 Cal Row 	
18 GHD Sit Ups 	
8 Bar Muscle Ups	
Rest 3:00	
3 Minute AMRAP	
16/12 Cal Row	
16 GHD Sit Ups	
6 Bar Muscle 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

- 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

5 Rounds 	
100 Double Unders 	
25 Push Ups

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

Double unders A

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up A

Compete Program Monday 12/11

Compete Program Saturday 4/27

Compete Program Friday 4/26

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 Tuesday 4/16

Compete Program Monday 4/15

Compete Program Saturday 4/13

Compete Program Friday 4/12

Compete Program Thursday 4/11

Compete Program Wednesday 4/10

Compete Program Tuesday 4/9

Compete Program Monday 4/8

Compete Program Saturday 4/6

Compete Program Friday 4/5

Compete Program Thursday 4/4

Compete Program Wednesday 4/3

Compete Program Tuesday 4/2

Compete Program Monday 4/1

Compete Program Saturday 3/30

Compete Program Friday 3/29

Compete Program Thursday 3/28

Compete Program Wednesday 3/27

Compete Program Tuesday 3/26

I did the PM session! 
Scaled the DL slightly
185, 205, 225, 255

Compete Program Monday 12/11

Community

More workouts from Jessica Cahoy