Name: Playbook - Jessica Cahoy - Compete Program Saturday 12/9
Uploaded: 2024-04-01T18:49:43.905Z
Duration: 120 min
Description: Compete Program Saturday 12/9

Warm Up	
3 Rounds 	
15/12 Cal Bike	
10 PVC Pass Throughs	
10 DB Deadlifts	
10 DB Shoulder Press	
	
Strength	
Power Snatch 	
10 Min EMOM	
3 @ 70%	
Power Clean and Jerk 	
10 Min EMOM	
3 @ 70%	
Strict Press 	
5x5	
Deadlift 	
3x2 93%	
2x1 96%	
	
MetCon	
20/15 Cal Bike	
15 DB Box Step Overs 	
20/15 Cal Bike 	
20 Chest to Bar Pull Ups 	
20/15 Cal Bike 	
20 Chest to Bar Pull Ups 	
15 DB Box Step Overs	
20/15 Cal Bike 	
10 Devils Press	
Rx 50/35 - 24/20 - Chest to Bar 	
Scaled 35/25 - 20/18 - Pull Ups 	
	
PM Session 	
Conditioning	
40 Minute EMOM	
1. 16/14 Cal Bike	
2. 8 Power Snatches + 8 Overhead squats 75/55	
3. 16/14 Cal Row 	
4. 9 Burpees Over Rower	
	
Accessory	
Glute Ham Raise 	
5x8-10
Seated DB Strict Press 	
4x15	
Reverse Hyper Extension	
4x20	
Hollow Body Hold 	
4x:1:00

Power Snatch 	
10 Min EMOM	
3 @ 70%	
Power Clean and Jerk 	
10 Min EMOM	
3 @ 70%	
Strict Press 	
5x5	
Deadlift 	
3x2 93%	
2x1 96%

- 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

20/15 Cal Bike	
15 DB Box Step Overs 	
20/15 Cal Bike 	
20 Chest to Bar Pull Ups 	
20/15 Cal Bike 	
20 Chest to Bar Pull Ups 	
20/15 Cal Bike 
15 DB Box Step Overs	
20/15 Cal Bike 	
10 Devils Press	
Rx 50/35 - 24/20 - Chest to Bar 	
Scaled 35/25 - 20/18 - Pull Ups

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

DB devil press A

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

Fan Bike

- Holding dumbbells in each hand
- Step up and over the box back and forth

DB box step overs A

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

Chest to bars A

MetCon

40 Minute EMOM	
1. 16/14 Cal Bike	
2. 8 Power Snatches + 8 Overhead squats 75/55	
3. 16/14 Cal Row 	
4. 9 Burpees Over Rower

- 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

- 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

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump laterally over the rower 
- Repeating the sequence back and forth

Burpee over rower J

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

Hollow body hold J

Accessory

Compete Program Saturday 12/9

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 Saturday 12/9

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