Name: Playbook - Jessica Cahoy - Compete Program Monday 4/29
Uploaded: 2024-05-15T16:25:18.625Z
Duration: 300 min
Description: Compete Program Monday 4/29

AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Row	
20 Goblet Squats	
10 PVC Pass Throughs	
10 Shoulder Press
	
Strength 	
Back Squat 	
1x6 @ 80%	
4x4 @ 85%%	
Front Squat 	
5x5 80-85%	
Snatch 	
5x2 80%	
3x1 83%-85%	
	
Conditioning 	
Rowing 	
Max Distance 	
Minutes 	
1-2-3-4-3-2-1	
1 Minute Rest Between	
	
Accessory	
15 Min EMOM 	
1. 15 V-Ups 	
2. 30 Russian Twist 	
3. 60 Second Hollow Hold 	
	
PM Session	
MetCon	
6 Minute AMRAP	
5 Push Jerk 185/135	
50 Double Under 	
Rest 1:30	
6 Min AMRAP	
15/12 Cal Bike Erg	
15 Wall Balls 20/14	
Rest 1:30	
6 Minute AMRAP 	
4 Push Jerk 185/135	
40 Double Under 	
Rest 1:30	
12/10 Cal Bike Erg 	
12 Wall Ball 20/24	
	
Accessory	
200ft OH Walking Lunge 95/75	
200ft Handstand Walk

Back Squat 	
1x6 @ 80%	
4x4 @ 85%%	
Front Squat 	
5x5 80-85%	
Snatch 	
5x2 80%	
3x1 83%-85%

- 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

Rowing 	
Max Distance 	
Minutes 	
1-2-3-4-3-2-1	
1 Minute Rest Between

- 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

15 Min EMOM 	
1. 15 V-Ups 	
2. 30 Russian Twist 	
3. 40 Second 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

MetCon	
6 Minute AMRAP	
5 Push Jerk 185/135	
50 Double Under 	
Rest 1:30	
6 Min AMRAP	
15/12 Cal Bike Erg	
15 Wall Balls 20/14	
Rest 1:30	
6 Minute AMRAP 	
4 Push Jerk 185/135	
40 Double Under 	
Rest 1:30	
12/10 Cal Bike Erg 	
12 Wall Ball 20/24

- Start with the bar positioned at the shoulders
- Dip down in your legs and peers the bar overhead catching the bar with slightly bent knees
- Stand up to full extension before lowering the bar

Push jerk A

- 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

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

Bike erg A

MetCon

200ft OH Walking Lunge 95/75	
200ft Handstand Walk

Get barbell to an overhead position. Once it’s in a locked out position start lunging forward. Rep is complete when knee touches the floor and stood back up.

Overhead Barbell Walking Lunge

Handstand Walk

Compete Program Monday 4/29

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Compete Program Wednesday 5/15

Compete Program Tuesday 5/14

Compete Program Monday 5/13

Compete Program Friday 5/10

Compete Program Thursday 5/9

Compete Program Wednesday 5/8

Compete Program Tuesday 5/7

Compete Program Monday 5/6

Jenny

Compete Program Saturday 5/4

Compete Program Friday 5/3

Compete Program Thursday 5/2

Compete Program Wednesday 5/1

Compete Program Tuesday 4/30

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 4/29

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