Name: Playbook - Jessica Cahoy - Compete Program Tuesday 1/30
Uploaded: 2024-04-01T18:49:43.134Z
Duration: 300 min
Description: Compete Program Tuesday 1/30

Tuesday	
AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Row	
20 PVC Pass throughs 	
10 Push Ups 	
:30 Hollow Body Hold	
	
Strength 	
Bench Press	
1x8 -70%-75%	
4x6 75%-80%	
	
MetCon	
4 Rounds 	
30 GHD Sit Ups 	
20 Overhead Squats 135/95	
10 Deadlifts 315/225	
Rest 1:1	
	
Accessory	
4x20 Reverse Hyper 	
4x1:00 Sorenson Hold	
	
PM Session	
MetCon	
10 Rounds 	
3 Power Clean and Jerks 135/95	
3 Box Jump Overs 	
	
Accessory	
4x12 Tricep Extension 	
4x12 Skull Crushers 	
4x12 Side Lateral Raise 	
4x12 DB Front Raise 	
	
Zone 2 On C2 Bike 	
45 Minutes

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press A

Strength

4 Rounds 	
30 GHD Sit Ups 	
20 Overhead Squats 135/95	
10 Deadlifts 315/225	
Rest 1:1

- 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

- 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

- 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

MetCon

4x20 Reverse Hyper 	
4x1:00 Sorenson Hold

- 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

Lock feet onto a GHD and lay in prone position

Sorenson Hold

Accessory

10 Rounds 	
3 Power Clean and Jerks 135/95	
3 Box Jump Overs

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side to repeat 
- Repeating back and forth over the box

Box jump overs A

4x12 Tricep Extension 	
4x12 Skull Crushers 	
4x12 Side Lateral Raise 	
4x12 DB Front Raise

- Stand tall, abs engaged and upper arms locked at your sides
- Press the band down until your elbows are straight
- Bend the elbows to return to the starting position

Banded tricep extension A

- Begin with the bar straight up over shoulders
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Skull crusher A

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB lateral raises A

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises A

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

Bike erg A

Zone 2

Compete Program Tuesday 1/30

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 Tuesday 1/30

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