Name: Playbook - Jessica Cahoy - Compete Program Monday 3/4
Uploaded: 2024-04-01T18:49:43.396Z
Duration: 300 min
Description: Compete Program Monday 3/4

Anna

Tessa

Monday	
AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Row	
20 Goblet Squats	
10 PVC Pass Throughs	
5 Inch Worms	
	
Strength 	
Back Squat 	
1x8 @ 70%	
4x6 @ 80-85%%	
Front Squat 	
1x5-4-3-2-1 80%-83%-86%-89%-92%	
Snatch 	
5x1+2 	
Hang Snatch + OH Squat 80%	
	
Conditioning 	
Rowing 	
1000m-900m-800m......100m	
Rest :30 Between rounds	
	
Accessory	
4 Rounds 	
15 V-Ups 	
30 Russian Twist 	
1:00 Hollow Hold 	
	
PM Session	
MetCon	
3 Minute AMRAP	
15/12 Cal Bike 	
15 Thrusters 95/75
15Toes to Bar 	
Rest 1:30 	
3 Minute AMRAP	
12/9 Cal Bike 	
12 Thrusters 95/75
12Toes to Bar 	
Rest 1:30 	
3 Minute AMRAP	
9/7 Cal Bike 	
9 Thrusters 95/75
9 Bar Toes to Bar 	
	
Accessory	
10 Minute EMOM	
4-8 Ring Muscle Ups

Back Squat 	
1x8 @ 70%	
4x6 @ 80-85%%	
Front Squat 	
1x5-4-3-2-1 80%-83%-86%-89%-92%	
Snatch 	
5x1+2 	
Hang Snatch + OH Squat 80%

- 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

- Start with barbell overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through heels to stand up and return to start

Barbell overhead squats

Strength

Rowing 	
1000m-900m-800m......100m	
Rest :30 Between rounds

- 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

4 Rounds 	
15 V-Ups 	
30 Russian Twist 	
1:00 Hollow 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

- 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

- 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 Minute AMRAP	
15/12 Cal Bike 	
15 Thrusters 	
Max Toes to Bar 	
Rest 1:30 	
3 Minute AMRAP	
12/9 Cal Bike 	
12 Thrusters 	
Max Toes to Bar 	
Rest 1:30 	
3 Minute AMRAP	
9/7 Cal Bike 	
9 Thrusters 	
Max Bar Toes to Bar

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

Fan Bike

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters A

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

Toes to bar A

MetCon

- 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

Compete Program Monday 3/4

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 3/4

Community

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