Name: Playbook - Jessica Cahoy - Compete Program Saturday 11/25
Uploaded: 2024-04-01T18:49:43.845Z
Duration: 120 min
Description: Compete Program Saturday 11/25

Warm up
3 Rounds 	
15/12 Cal Bike	
10 PVC Pass Throughs	
10 DB Deadlifts	
10 DB Shoulder Press	
	
Strength	
Power Snatch 	
5x2 80%-85%	
Power Clean + Jerk	
5x2 80%-85%	
Strict Press 	
1x5 80%	
1x4 83%	
1x3 85%	
1x2 88%	
1x1 90%	
Deadlift 	
1x5 80%	
1x4 83%	
1x3 85%	
1x2 88%	
1x1 90%	
	
MetCon	
Fan Bike 	
50-40-30-40-50	
Rest 2 Minutes
	
MetCon	
4 Rounds 	
400m Run 	
12 Deadlifts 155/115	
9 Hang Power Cleans 	
6 Shoulder to Overhead 	
	
PM Session 	
Conditioning	
20 Minute EMOM	
1. 15/12 Cal Row	
2. 10 Thrusters 135/95	
20 Minute EMOM	
1. 15/12 Cal Bike	
2. 10 Toes to Bar 	
	
Accessory	
Glute Ham Raise 	
5x8-10
Seated DB Strict Press 	
4x15	
Reverse Hyper Extension	
4x20	
Hollow Body Hold 	
4x:1:00

Power Snatch  	
5x2 80%-85%	
Power Clean + Jerk	
5x2+2 80%-85%	
Strict Press 	
1x5 80%	
1x4 83%	
1x3 85%	
1x2 88%	
1x1 90%	
Deadlift 	
1x5 80%	
1x4 83%	
1x3 85%	
1x2 88%	
1x1 90%

- 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

Fan Bike 	
50-40-30-40-50	
Rest 2 Minutes

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

Fan Bike

MetCon

4 Rounds 	
400m Run 	
12 Deadlifts 155/115	
9 Hang Power Cleans 	
6 Shoulder to Overhead

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

Running A

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang power clean 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

20 Minute EMOM	
1. 15/12 Cal Row	
2. 10 Thrusters 135/95	
20 Minute EMOM	
1. 15/12 Cal Bike	
2. 10 Toes to Bar

- 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

- 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

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

Toes to bar A

Conditioning

Glute Ham Raise 	
5x8-10
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 11/25

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