Name: Playbook - Jessica Cahoy - Compete Program Monday 4/22
Uploaded: 2024-04-22T12:48:40.557Z
Duration: 300 min
Description: Compete Program Monday 4/22

Warm Up	
3 Rounds 	
15/12 Cal Bike	
10 Inch Worms 	
10 Goblet Squats 	
:30 Hollow Hold	
	
Strength 	
Back Squat 	
1x6 75-80%	
4x4 80%-85%	
Front Squat 	
5x3 80%-85%	
Power Snatch 	
4x2 80%	
Squat Snatch 	
5x2 80%-83%	
	
Conditioning 	
Rowing	
3 Rounds	
1000m Moderate Pace 	
500m Sprint 	
Rest :30	
	
Accessory	
4 Rounds 	
15 V-Ups 	
30 Russian Twists	
100ft Single Arm Farmers Carry 	
	
PM Session	
MetCon	
3 Minute AMRAP	
20 Front Squats 95/75	
10 Burpees Over Bar 	
Rest 1:30	
3 Minute AMRAP 	
10/8 Cal Bike 
20 Shoulder to Overhead 95/75
Rest 1:30 	
3 Minute AMRAP
20 Front Squats
10 Burpees Over Bar 
Rest 1:30 	
3 Minute AMRAP
10/8 Cal Bike 	
20 Shoulder to Overhead 95/75	
	
Accessory	
10 Min EMOM	
5 Sand Bag to Shoulder 150/100

Back Squat 	
1x6 75-80%	
4x4 80%-85%
Front Squat	 	
5x3 80%-85%	
Power Snatch 	
4x2 80%	
Squat Snatch 	
5x2 80%-83%

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

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

Rowing	
3 Rounds	
1000m Moderate Pace 	
500m Sprint 	
Rest :30

- 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 Twists	
100ft Single Arm Farmers Carry

- 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

-Walk with specified weight (DB or KB) in ONE hand
- be sure to stabilize core while walking

Single arm farmer carry

Accessory

3 Minute AMRAP	
20 Front Squats 95/75	
10 Burpees Over Bar 	
Rest 1:30	
3 Minute AMRAP 	
10/8 Cal Bike 
20 Shoulder to Overhead 95/75
Rest 1:30 	
3 Minute AMRAP
20 Front Squats
10 Burpees Over Bar 	
Rest 1:30 	
3 Minute AMRAP
10/8 Cal Bike 	
20 Shoulder to Overhead 95/75

- Stand side on next to a bar
- 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 over bar 
- Repeat the sequence jumping back over the bar

Lateral burpees over bar J

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

Fan Bike

- Start with the bar at your shoulders
- Dip torso by bending your knees and press the bar overhead using your legs

Push press A

MetCon

10 Min EMOM	
5 Sand Bag to Shoulder 150/100

Start with sandbag in the ground. Get sandbag to shoulder

Sandbag to shoulder

Compete Program Monday 4/22

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Jenny

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

Compete Program Monday 4/22

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