Name: Playbook - Jessica Cahoy - Compete Program Monday 2/1
Uploaded: 2024-04-01T18:49:43.204Z
Duration: 300 min
Description: Compete Program Monday 2/1

Kathe Martin

AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Bike	
10 Goblet Squats 	
15 V-Ups	
:30 Bar Hang	
	
Strength 	
Back Squat 	
1x4 80%-85%	
4x2 85%-88%	
Front Squat 	
1x5 80%	
1x4 83%	
1x3 85%	
1x2 88%	
1x1 90%	
Hang Power Snatch 	
4x3 75%	
Squat Snatch 	
3x3 80%-83%	
2x2 83%-85%	
2x1 85%-88%	
	
Conditioning 	
1000m Row 	
Rest 1:00	
300m Row 	
Rest :30	
1000m Row 	
Rest 1:00	
300m Row 	
Rest :30 	
1000m Row 	
Rest 1:00	
300m Row 	
Rest :30	
1000m Row 	
Rest 1:00	
300m Row 	
Rest :30 	
300m Row 	
	
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	
18/13 Cal Bike 	
18 Wall Balls 	
Rest 1:00	
3 Minute AMRAP	
18/13 Cal Bike 	
18 Toes to Bar 	
Rest 1:00	
3 Minute AMRAP	
15/12 Cal Bike 	
15 Wall Balls 	
Rest 1:00	
3 Minute AMRAP	
15/12 Cal Bike	
15 Toes to Bar 	
Rest 1:00	
3 Minute AMRAP	
12/9 Cal Bike	
12 Wall Balls 	
Rest 1:00	
3 Minute AMRAP	
12/9 Cal Bike 	
12 Toes to Bar 	
	
Accessory	
10 Minute EMOM or Until Failure 	
5 Deadlifts 	
5 Hang Power Cleans 	
5 Shoulder to Overhead 	
155/115

Back Squat 	
1x4 80%-85%	
4x2 85%-88%	
Front Squat 	
1x5 80%	
1x4 83%	
1x3 85%	
1x2 88%	
1x1 90%	
Hang Power Snatch 	
4x3 75%	
Squat Snatch 	
3x3 80%-83%	
2x2 83%-85%	
2x1 85%-88%

- 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 knees to overhead catching the bar with slightly bent knees
- Stand up to full extension before lowering the bar

Hang power snatch 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

1000m Row 	
Rest 1:00	
300m Row 	
Rest :30	
1000m Row 	
Rest 1:00	
300m Row 	
Rest :30 	
1000m Row 	
Rest 1:00	
300m Row 	
Rest :30	
1000m Row 	
Rest 1:00	
300m Row 	
Rest :30 	
300m Row

- 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

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 Right

Hip Dips Left

- Hang from a bar with arms completely extended
- Raise your legs higher than your hips
- Keep your core activated
- Hold for time

Hanging L-sit hold J

Accessory

3 Minute AMRAP	
18/13 Cal Bike 	
18 Wall Balls 	
Rest 1:00	
3 Minute AMRAP	
18/13 Cal Bike 	
18 Toes to Bar 	
Rest 1:00	
3 Minute AMRAP	
15/12 Cal Bike 	
15 Wall Balls 	
Rest 1:00	
3 Minute AMRAP	
15/12 Cal Bike	
15 Toes to Bar 	
Rest 1:00	
3 Minute AMRAP	
12/9 Cal Bike	
12 Wall Balls 	
Rest 1:00	
3 Minute AMRAP	
12/9 Cal Bike 	
12 Toes to Bar

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

Fan Bike

- 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

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

Toes to bar A

MetCon

10 Minute EMOM or Until Failure 	
5 Deadlifts 	
5 Hang Power Cleans 	
5 Shoulder to Overhead 	
155/115

- 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

Compete Program Monday 2/1

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 2/1

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