Name: Playbook - Jessica Cahoy - Compete Program Saturday 1/20
Uploaded: 2024-04-01T18:49:43.051Z
Duration: 300 min
Description: Compete Program Saturday 1/20

AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Bike 	
10 Overhead Squats 	
20 Lunges 	
10 DB Press 	
	
Strength	
Power Snatch 	
3x3 70%	
Power Clean and Jerk 	
3x3+1 70%	
Deadlift 	
5x5 80% 	
EMOM 6 Minutes 	
5 @ 70%	
	
Conditioning	
10-20-30-40-50-40-30-20-10	
Echo Bike or Assault Bike 	
Rest 1:1	
	
Skill 	
10 Minute EMOM 	
Handstand Pushups 	
Alternating Strict and Kipping 	
5-8 Reps	
	
PM Session 	
Conditioning	
40 Minute EMOM	
1. 15/12 Cal Row 	
2. 15 GHD Sit Ups 	
3. 14/11 Cal Bike 	
4. 12 DB Thrusters 50/35	
	
Accessory	
Glute Hame Raise 	
5x3-5	
Seated DB Strict Press 	
4x15	
Hollow Body Hold 	
4x:30 	
Rest 1 Minute

Power Snatch 	
3x3 70%	
Power Clean and Jerk 	
3x3+1 70%	
Deadlift 	
5x5 80% 	
EMOM 6 Minutes 	
5 @ 70%

- 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

- Start with feet hip width apart 
- Clean the barbell up to shoulders
- Press the bar overhead catching with slightly bent knees
- Stand up to full extension before lowering the bar

Power clean and jerk 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

Strength

10-20-30-40-50-40-30-20-10
Echo Bike or Assault Bike 
Rest 1:1

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

Assault bike A

Conditioning

10 Minute EMOM 
Handstand Pushups 
Alternating Strict and Kipping 
5-8 Reps

Kipping Handstand Push Ups

Strict Hand Stand Push Up

Skill

40 Minute EMOM
1. 15/12 Cal Row 
2. 15 GHD Sit Ups 
3. 14/11 Cal Bike 
4. 12 DB Thrusters 50/35

- 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

- Position yourself in the GHD
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD sit up A

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB thruster A

MetCon

Glute Hame Raise 
5x3-5
Seated DB Strict Press 
4x15
Hollow Body Hold 
4x:30 
Rest 1 Minute

- Position yourself in the GHD
- Lower yourself down facing the floor
- Using your glutes and hamstrings, pull yourself back up

Glute ham raise 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

Compete Program Saturday 1/20

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 3/25

Compete Program Saturday 3/23

Compete Program Friday 3/22

Compete Program Thursday 3/21

Compete Program Wednesday 3/20

Compete Program Tuesday 3/19

Compete Program Monday 3/18

Compte Program Saturday 3/16

Compete Program Friday 3/15

Compete Program Thursday 3/14

Compete Program Wednesday 3/13

Tessa

Compete Program Tuesday 3/12

Compete Program Monday 3/11

Compete Program Saturday 3/9

Compete Program Friday 3/8

Compete Program Thursday 3/7

Anna

Compete Program Wednesday 3/6

Compete Program Tuesday 3/5

Compete Program Monday 3/4

Compete Program Saturday 3/2

Compete Program Friday 3/1

Compete Program Saturday 1/20

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