Name: Playbook - Jessica Cahoy - Compete Program Saturday 3/25
Uploaded: 2024-04-01T18:49:43.652Z
Duration: 45 min
Description: Compete Program Saturday 3/25

Warm Up	
3 Rounds 	
15/12 Cal Ski	
10 PVC Pass Throughs	
10 Overhead Squat	
10 DB Shoulder Press	
	
Strength	
Power Snatch 	
4x1 90%-93%	
Power Clean and Jerk 	
5x1+1 90-93%	
Deadlift 	
1x5 83%	
1x4 86%	
1x3 88%	
1x2 90%	
1x1 93%	
Strict Press 
5x2

MetCon	
EMOM 10 Minutes 	
18 Cal Bike 	
	
MetCon	
Handstand walk 	
10 Minute Ramp and Staircase 	
	
PM Session 	
Conditioning	
40 Minute EMOM	
1. 16/12 Bike	
2. 9 DB Box Step Over 50/35 - 24/20	
3. 16/12 Cal Row	
4. 9 Strict Handstand Push Up 	
	
Accessory	
Glute Ham Raise 	
5x3-5	
Seated DB Strict Press 	
4x15	
Reverse Hyper Extension	
4x20	
Hollow Body Hold 	
4x:1:00

Power Snatch 	
4x1 90%-93%	
Power Clean and Jerk 	
5x1+1 90-93%		
Deadlift 	
1x5 83%	
1x4 86%	
1x3 88%	
1x2 90%	
1x1 93%	
Strict Press 
5x2

- 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

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

Fan Bike

MetCon

Handstand walk 	
10 Minute Ramp and Staircase

Handstand Walk

40 Minute EMOM	
1. 16/12 Bike	
2. 9 DB Box Step Over 50/35 - 24/20	
3. 16/12 Cal Row	
4. 9 Strict Handstand Push Up

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

DB box step overs 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

Strict Hand Stand Push Up

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 3/25

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 3/25

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