Name: Playbook - Jessica Cahoy - Compete Program Saturday 10/14
Uploaded: 2024-04-01T18:49:44.114Z
Duration: 120 min
Description: Compete Program Saturday 10/14

Jenny

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. 15/12 Cal Bike 	
4. 12 DB Thrusters 50/35	
	
Accessory	
Glute Ham Raise 	
5x8-10	
Seated DB Strict Press 	
4x15	
Hollow Body Hold 	
4x:1 Minute	
Rest 1 Minute

Power Snatch 	
3x3 70%	
Power Clean and Jerk 	
3x3+1 70%	
Deadlift 	
5x5 80% 	
EMOM 6 Minutes 	
5 @ 70%	
Strict Press 
EMOM 10
5 Reps

- 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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Strict press 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

Fan Bike

Conditioning

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

Strict Hand Stand Push Up

Kipping Handstand Push Ups

Skill

40 Min EMOM
1. 15/12 Cal Row 	
2. 15 GHD Sit Ups 	
3. 15/12 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 Ham Raise 	
5x8-10	
Seated DB Strict Press 	
4x15	
Hollow Body Hold 	
4x:1 Minute	
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

Sit on a bench with chest in upright position. Bring DBs to shoulders and press straight up.

Seated DB Strict Press

- 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 10/14

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 Saturday 10/14

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