Name: Playbook - Jessica Cahoy - Compete Program Monday 3/18
Uploaded: 2024-04-01T18:49:43.540Z
Duration: 45 min
Description: Compete Program Monday 3/18

AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Row	
10/10 Lunge	
10 Ring Row 	
10 Ring Dip	
	
Strength 	
Every 2 Min x 8	
Alternating between minutes 	
3 Front Squat 70%	
5 Back Squat 70%	
Snatch 	
Every 2 Minutes x 8
Snatch 	
2 Reps @ 80%	
	
Conditioning 	
1000m Row 	
Rest :30	
750m Row 	
Rest :30 	
500m Row 	
Rest :30 	
750m Row 	
Rest :30 	
1000m Row 	
	
Accessory	
12 Minutes EMOM	
1. 15 V-Ups 	
2. :40 Side Plank 	
3. :40 Side Plank 	
4. 30 Russian Twist 	
	
PM Session	
MetCon	
5 Minute AMRAP 	
300m Run 	
9 Ring MU 	
15 Wall Balls 	
Rest 2 Minutes 	
5 Minute AMRAP 	
200m Run 	
6 Ring MU 	
12 Wall Balls 	
Rest 2 Minutes 	
5 Minute AMRAP 	
100m Run 	
3 Ring Muscle Up 	
9 Wall Balls 	
	
Accessory	
Handstand Walk 	
10 Minutes 	
Ramp and Staircase or Obstacle

Every 2 Min x 8	
Alternating between minutes 	
3 Front Squat 70%	
5 Back Squat 70%	
Snatch 	
Every 2 Minutes x 8
Snatch 	
2 Reps @ 80%

- 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

- 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

- 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 :30	
750m Row 	
Rest :30 	
500m Row 	
Rest :30 	
750m Row 	
Rest :30 	
1000m 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

12 Minutes EMOM	
1. 15 V-Ups 	
2. :40 Side Plank 	
3. :40 Side Plank 	
4. 30 Russian Twist

- 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 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

- 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

Accessory

5 Minute AMRAP 	
300m Run 	
9 Ring MU 	
15 Wall Balls 	
Rest 2 Minutes 	
5 Minute AMRAP 	
200m Run 	
6 Ring MU 	
12 Wall Balls 	
Rest 2 Minutes 	
5 Minute AMRAP 	
100m Run 	
3 Ring Muscle Up 	
9 Wall Balls

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

Running A

- Grip the rings using a false grip, with the base of your palms on top of the rings 
- Initiate a pull up by pulling the elbows down to your sides
- As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward
- Extend through the elbow to complete the motion

Ring muscle 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

Handstand Walk 	
10 Minutes 	
Ramp and Staircase or Obstacle

Handstand Walk

Compete Program Monday 3/18

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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 3/18

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