Name: Playbook - Jessica Cahoy - Compete Program Monday 2/26
Uploaded: 2024-04-01T18:49:43.365Z
Duration: 300 min
Description: Compete Program Monday 2/26

Anna

AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Row	
20 Goblet Squats	
10 PVC Pass Throughs	
5 Inch Worms	
	
Strength 	
Back Squat 	
1x10 @ 60%	
4x8 @ 70%	
Front Squat 	
5x5 80%	
Snatch 	
5x2+1	
Hang Snatch + Snatch 70%	
	
Conditioning 	
Rowing 	
6x2 Minutes On at 500m 2K Pace  	
1 Minute off at 500m 5K Pace	
	
Accessory	
12 Min EMOM	
1. Front Plank :30-40	
2. Left Side Plank :30-:40	
3. Right Side Plank :30-:40	
4. Hollow Body Hold :30-:40	
	
PM Session	
MetCon	
3 Rounds	
5 Minute AMRAP 	
1000m Row 	
30 Wall Balls 	
In Remaining time 	
Max Burpees Over Over 	
Rest 2 Minutes	
	
Accessory	
10 Minute EMOM 	
12-14 Toes To Bar

Back Squat 	
1x10 @ 60%	
4x8 @ 70%	
Front Squat 	
5x5 80%	
Snatch 	
5x2+1	
Hang Snatch + Snatch 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

- Pull the bar from the knees to overhead catching the bar in a full squat
- Stand up to full extension before lowering the bar

Hang squat 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

Rowing 
6x2 Minutes On at 500m 2K Pace  	
1 Minute off at 500m 5K Pace

- 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

12 Min EMOM	
1. Front Plank :30-40	
2. Left Side Plank :30-:40	
3. Right Side Plank :30-:40	
4. Hollow Body Hold :30-:40

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

Front plank A

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold position for time

Side plank 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

3 Rounds	
5 Minute AMRAP 	
1000m Row 	
30 Wall Balls 	
In Remaining time 	
Max Burpees Over Over 	
Rest 2 Minutes

- 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

- 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 laterally over the rower 
- Repeating the sequence back and forth

Burpee over rower J

MetCon

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

Toes to bar A

Compete Program Monday 2/26

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Compete Program Friday 4/26

Compete Program Thursday 4/25

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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 2/26

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