Name: Playbook - Jessica Cahoy - Compete Program Saturday 4/6
Uploaded: 2024-04-05T22:08:33.800Z
Duration: 120 min
Description: Compete Program Saturday 4/6

Warm Up	
3 Rounds 	
15/12 Cal Bike	
10 PVC Pass Throughs	
10 Overhead Squat	
10 DB Shoulder Press	
	
Strength	
Power Snatch + Overhead Squat 	
5x2+3 70%-80%	
Power Clean + Front Squat + Jerk 	
5x1+1+2	
5x1+1 70%-80%	
Strict Press 	
3x3	
3x10	
Deadlift 	
Every 2:30 x 4 	
1. 6 Reps @ 70%	
2. 5 Reps @ 75%	
3. 4 Reps @ 80%	
4. 3 Reps @ 85%	
	
MetCon	
10 Minute EMOM	
12/10 Cal Bike Sprint 	
	
MetCon	
4 Rounds 	
500m Ski 	
21 Toes to Bar 	
12 DB Snatch 70/50	
	
PM Session 	

Conditioning	
40 Minute EMOM	
1. 15/12 Cal Bike	
2. 15 DB Front Squat 50/35	
3. 15/12 Cal Row	
4. 15 DB Shoulder to Overhead 50/35	
	
Accessory	
Glute Ham Raise 	
5x8-10
Seated DB Strict Press 	
4x15	
Reverse Hyper Extension	
4x20	
Hollow Body Hold 	
4x:1:00

Power Snatch + Overhead Squat 	
5x2+3 70%-80%	
Power Clean + Front Squat + Jerk 	
5x1+1+2	
5x1+1 70%-80%	
Strict Press 	
3x3	
3x10	
Deadlift 	
Every 2:30 x 4 	
1. 6 Reps @ 70%	
2. 5 Reps @ 75%	
3. 4 Reps @ 80%	
4. 3 Reps @ 85%

- 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

- 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

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

Toes to bar 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

MetCon

40 Minute EMOM	
1. 15/12 Cal Bike	
2. 15 DB Front Squat 50/35	
3. 15/12 Cal Row	
4. 15 DB Shoulder to Overhead 50/35

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squat J

- 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

- Dip down into your legs
- Press the dumbbells straight up catching with a slight knee bend
- Stand up to full extension before lowering the dumbbells

DB push jerk A

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 4/6

Compete Program Monday 4/29

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 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 4/6

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