Name: Playbook - Jessica Cahoy - Compete Program Saturday 11/4
Uploaded: 2024-04-01T18:49:43.678Z
Duration: 120 min
Description: Compete Program Saturday 11/4

AM Session
Warm Up	
3 Rounds 	
15/12 Cal Ski	
10 PVC Pass Throughs	
10 Front Squats	
10 Shoulder Press
	
Strength	
Power Snatch with Pause at knee + Power Snatch 
5x1+1 70%-80%
Power Clean with Pause at knee + Power Clean and Jerk 
5x1+1 70%-80%
Strict Press 
5x5
Deadlift 
10 Mintute EMOM 
3 Deadlifts 80%
	
MetCon	
20 Minute EMOM Or Until Failure	
1. 16/12 Cal Ski	
2. 16 GHD Sit Ups	
	
MetCon	
Handstand walk 	
10 Minute Ramp and Staircase 	
	
PM Session 	
Conditioning	
40 Minute EMOM	
1. 16/12 Bike	
2. 12 Chest to Bar Pull Ups 	
3. 16/12 Cal Row	
4. 8 Single Arm Alt DB Snatch 70/50	
	
Accessory	
Glute Ham Raise 	
5x3-5	
Seated DB Strict Press 	
4x15	
Reverse Hyper Extension	
4x20	
Hollow Body Hold 	
4x:1:00

Power Snatch with Pause at knee + Power Snatch 
5x1+1 70%-80%
Power Clean with Pause at knee + Power Clean and Jerk 
5x1+1 70%-80%
Strict Press 
5x5
Deadlift 
10 Mintute EMOM 
3 Deadlifts 80%

- 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

- 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

20 Minute EMOM Or Until Failure	
1. 16/12 Cal Ski	
2. 16 GHD Sit Ups

- Stand arms length away from the computer of the skierg
- Grasp the handles
- Pull the handles down to your sides with a slight bend in your arms to avoid tricep fatigue
- Raise your arms back to the starting position
- Work for time, distance, or calories

Skierg 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

MetCon

Handstand walk 	
10 Minute Ramp and Staircase

Handstand Walk

40 Minute EMOM	
1. 16/12 Bike	
2. 12 Chest to Bar Pull Ups 	
3. 16/12 Cal Row	
4. 8 Single Arm Alt DB Snatch 70/50

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

Fan Bike

- Grip the bar slightly wider than shoulder width
- Kipping yourself up bringing your chest to the bar

Chest to bars A

- 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

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- Lower and repeat on the opposite side

DB snatch 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

Hollow body hold J

Accessory

Compete Program Saturday 11/4

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 Saturday 11/4

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