Name: Playbook - Jessica Cahoy - Compete Program Monday 3/25
Uploaded: 2024-04-01T18:49:43.821Z
Duration: 120 min
Description: Compete Program Monday 3/25

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

Warm Up	
3 Rounds 	
15/12 Cal Row	
10/10 Crosshack Squats	
20 PVC Passthrough	
5 Snatch Balance	
	
Strength 	
Back Squat 	
1x5 80%	
1x4 83%	
1x3 85%	
1x2 88%	
1x1 90%	
Front Squat	
1x5 80%	
1x4 83%	
1x3 85%	
1x2 88%	
1x1 90%	
Snatch 	
3x3-2-1	
80%-83%-86%	
	
Conditioning 	
Rowing	
2x2500m	
Rest 2 Minutes	
	
MetCon	
5 Rounds	
1 Minute ON 15 Seconds OFF	
Max Double Unders 	
Max Wall Balls 	
Max Toes to Bar 	
*1 Minute of Double Unders Rest 15s	
1 Minute of Wall Balls Rest 15s	
1 Minute Of Toes to Bar Rest 15s	
	
Accessory 	
4 Rounds 	
15 V-Ups 	
:40 Second Left Side Plank 	
:40 Second Right Side Plank	
1:00 Hollow Body Hold	
	
PM Session	
MetCon	
4 Minute AMRAP 	
20/18 Cal Row 	
15 Box Jumps 24/20	
10 Deadlifts 225/185	
Rest 2 Minute 	
4 Minute AMRAP 	
15/12 Cal Row	
10 Box Jumps 	
8 Deadlifts 275/205	
Rest 2 Minute 	
4 Minute AMRAP 	
12/9 Cal Row 	
8 Box Jumps 315/235	
6 Deadlifts 	
Rest 2 Minute	
4 Minute AMRAP 	
9/7 Cal Row 	
6 Box Jumps 	
4 Deadlifts 365/275	
	
MetCon	
5 Rounds 	
1:30 ON :30 OFF	
20/18 Cal Bike Erg Damper 10	
Max Strict Handstand Push Ups

Back Squat 	
1x5 80%	
1x4 83%	
1x3 85%	
1x2 88%	
1x1 90%	
Front Squat	
1x5 80%	
1x4 83%	
1x3 85%	
1x2 88%	
1x1 90%	
Snatch 	
3x3-2-1	
80%-83%-86%

- 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

Rowing

5 Rounds	
1 Minute ON 15 Seconds OFF	
Max Double Unders 	
Max Wall Balls 	
Max Toes to Bar 	
*1 Minute of Double Unders Rest 15s	
1 Minute of Wall Balls Rest 15s	
1 Minute Of Toes to Bar Rest 15s

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

Double unders 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

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

Toes to bar A

MetCon

4 Rounds 	
15 V-Ups 	
:40 Second Left Side Plank 	
:40 Second Right Side Plank	
1:00 Hollow Body Hold

- 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

- Right elbow under shoulders
- Keep entire body tight as you hold position for time

Plank (Right) J

- Left Elbow under shoulders 
- Keep entire body tight as you hold position for time

Plank (Left) J

- 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

4 Minute AMRAP 	
20/18 Cal Row 	
15 Box Jumps 24/20	
10 Deadlifts 225/185	
Rest 2 Minute 	
4 Minute AMRAP 	
15/12 Cal Row	
10 Box Jumps 	
8 Deadlifts 275/205	
Rest 2 Minute 	
4 Minute AMRAP 	
12/9 Cal Row 	
8 Box Jumps 315/235	
6 Deadlifts 	
Rest 2 Minute	
4 Minute AMRAP 	
10/8 Cal Row 	
5 Box Jumps 	
3 Deadlifts 365/275

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps A

- 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

5 Rounds 	
1:30 ON :30 OFF	
20/18 Cal Bike Erg Damper 10	
Max Strict Handstand Push Ups

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

Bike erg A

Strict Hand Stand Push Up

Compete Program Monday 3/25

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