Name: Playbook - Jessica Cahoy - Compete Program Monday 5/6
Uploaded: 2024-05-15T16:25:18.812Z
Duration: 300 min
Description: Compete Program Monday 5/6

Warm Up	
3 Rounds 	
15/12 Cal Row	
20 Crosshack Squat 	
20 PVC Passthrough	
60 Second Couch Stretch 	
	
Strength 	
Back Squat 	
Work Up to 3 Rep Max	
Front Squat 	
Work up to 3 Rep Max	
Snatch 	
10 Mintue EMOM	
2 Snatches 75%	
	
Conditioning 	
2000m - 1500m - 1000m - 500m 	
Rest 3 Minutes Between	
	
Accessory	
10 Minute EMOM 	
5 Sandbag to shoulder 150/100	

PM Session	
MetCon	
20 Minute AMRAP	
16 Hang DB Snatch 50/35
12/9 Calorie Row 	
9 Toes to Bar 	
50 Double Unders	
	
MetCon	
3 Minutes ON : 1 Minute OFF	x 5 
20 Cal Bike Standing Damper 10 	
15 Thrusters 95/75
In remaining time 	
Max Burpees Burpees Over Bar

Back Squat 	
Work Up to 3 Rep Max	
Front Squat 	
Work up to 3 Rep Max	
Snatch 	
10 Mintue EMOM	
2 Snatches 75%

- 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

2000m - 1500m - 1000m - 500m 	
Rest 3 Minutes 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

10 Minute EMOM 	
5 Sandbag to shoulder 150/100

Start with sandbag in the ground. Get sandbag to shoulder

Sandbag to shoulder

Accessory

20 Minute AMRAP	
16 Hang DB Snatch 	
12/9 Calorie Row 	
9 Toes to Bar 	
50 Double Unders

DB Hang Snatch A

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

Toes to bar A

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

Double unders A

MetCon

3 Minutes ON : 1 Minute OFF	x 5 
20 Cal Bike Standing Damper 10 	
15 Thrusters 	
In remaining time 	
Max Burpees Burpees Over Bar

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

Bike erg A

- 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

- 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 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement

Bar facing burpee A

Compete Program Monday 5/6

Compete Program Saturday 5/18

Compete Program Friday 5/17

Compete Program Thursday 5/16

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

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 Monday 4/29

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 5/6

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