Name: Playbook - Jessica Cahoy - Compete Program Saturday 10/28
Uploaded: 2024-04-01T18:49:43.708Z
Duration: 120 min
Description: Compete Program Saturday 10/28

Warm Up	
3 Rounds 	
15/12 Cal Bike	
10 PVC Pass Throughs	
10 Overhead Squat	
10 DB Shoulder Press	
	
Strength	
Power Snatch + Overhead Squat 	
5x1+2 70%-80%	
Power Clean + Front Squat + Jerk 	
5x1+2+1	
5x1+1 70%-80%	
Strict Press 	
5x3	
Deadlift 	
Work up to 1 Rep Max Or Heavy Single 	

MetCon	
50-40-30-20-10	
Cal Bike 	
Cal Row 	
	
MetCon	
4 Rounds 	
300m Run 	
5 Overhead Squat 225/155	
Rest 1:1	
	
PM Session 	
Conditioning	
40 Minute EMOM	
1. 15/12 Cal Row 	
2. 15 Wall Balls 	
3. 15/12 Cal Bike	
4. 12 Deadlifts 225/155	
	
Accessory	
Glute Ham Raise 	
5x3-5	
Seated DB Strict Press 	
4x15	
Reverse Hyper Extension	
4x20	
Hollow Body Hold 	
4x:1:00

Power Snatch + Overhead Squat 	
5x1+2 70%-80%	
Power Clean + Front Squat + Jerk 	
5x1+2+1	
5x1+1 70%-80%	
Strict Press 	
5x3	
Deadlift 	
Work up to 1 Rep Max Or Heavy Single

- 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 barbell overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through heels to stand up and return to start

Barbell overhead squats

- Start with feet hip width apart 
- Clean the barbell up to shoulders
- Lower back down and repeat

Power cleans A

- 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

- 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

- 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

- 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

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

Fan Bike

- 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 J

MetCon

4 Rounds 	
300m Run 	
5 Overhead Squat 225/155	
Rest 1:1

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running A

40 Minute EMOM	
1. 15/12 Cal Row 	
2. 15 Wall Balls 	
3. 15/12 Cal Bike	
4. 12 Deadlifts 225/155

Rowing erg 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

Glute Ham Raise 	
5x3-5	
Seated DB Strict Press 	
4x15	
Reverse Hyper Extension	
4x20	
Hollow Body Hold 	
4x:1:00

- 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

- Begin in a prone position with your legs off the box
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Reverse hyperextensions

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Compete Program Saturday 10/28

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