Name: Playbook - Jessica Cahoy - Compete Program Monday 12/18
Uploaded: 2024-04-01T18:49:43.939Z
Duration: 90 min
Description: Compete Program Monday 12/18

DEALOAD WEEK	
Monday	
AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Bike	
10/10 Crosshack Squat	
10 DB Soulder Press	
15 V-Ups 	
	
Strength 	
Back Squat 	
5x5 70%	
Front Squat 	
5x5 70%	

Accessory	
Practice L Sit Holds	
	
MetCon	
3 Minute AMRAP 	
15/12 Cal Row 	
15 GHD Sit Sit Ups 	
15 Wall Balls 	
Rest 1 Minute	
3 Minute AMRAP 	
12/9 Cal Row 	
12 GHD Sit Ups 	
12 Wall Balls 	
Rest 1 Minute 	
3 Minute AMRAP 	
9/7 Cal Row 	
9 GHD Sit Ups 	
9 Wall Balls 	
Rest 1 Minute	
3 Minute AMRAP	
6/5 Cal Row 	
6 GHD Sit Ups 	
6 Wall Balls

Back Squat 	
5x5 70%	
Front Squat 	
5x5 70%

- 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

Strength

- With your body elevated and positioned in an L-sit 
- Hold position for time

L-sit J

Accessory

3 Minute AMRAP 	
15/12 Cal Row 	
15 GHD Sit Sit Ups 	
15 Wall Balls 20/14
Rest 1 Minute	
3 Minute AMRAP 	
12/9 Cal Row 	
12 GHD Sit Ups 	
12 Wall Balls 	
Rest 1 Minute 	
3 Minute AMRAP 	
9/7 Cal Row 	
9 GHD Sit Ups 	
9 Wall Balls 	
Rest 1 Minute	
3 Minute AMRAP	
6/5 Cal Row 	
6 GHD Sit Ups 	
6 Wall Balls

- 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

- 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

- 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

MetCon

Compete Program Monday 12/18

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 3/25

Compete Program Saturday 3/23

Compete Program Friday 3/22

Compete Program Thursday 3/21

Compete Program Wednesday 3/20

Compete Program Tuesday 3/19

Compete Program Monday 3/18

Compte Program Saturday 3/16

Compete Program Friday 3/15

Compete Program Thursday 3/14

Compete Program Wednesday 3/13

Tessa

Compete Program Tuesday 3/12

Compete Program Monday 3/11

Compete Program Saturday 3/9

Compete Program Friday 3/8

Compete Program Thursday 3/7

Anna

Compete Program Wednesday 3/6

Compete Program Tuesday 3/5

Compete Program Monday 3/4

Compete Program Saturday 3/2

Compete Program Friday 3/1

Compete Program Monday 12/18

More workouts from Jessica Cahoy