Name: Playbook - Jessica Cahoy - Compete Program Tuesday 10/24
Uploaded: 2024-04-01T18:49:43.686Z
Duration: 300 min
Description: Compete Program Tuesday 10/24

Anna

Warm Up	
3 Rounds 	
15/12 Cal Bike 	
10 Push Ups	
10 Arch to Hollows	
20 Single Unders	
	
Strength 	
Bench Press Work up to 1 Rep max or Heavy Single 	
	
MetCon	
5 Rounds 	
75 Double Unders 	
15 Chest to Bar Pull Ups 	
75 Double Unders 	
15 Bar Muscle Ups 	
Rest 1:1	
	
Accessory	
4x20 Reverse Hyper 	
4x1:00 Sorenson Hold	
	
PM Session	
MetCon	
50/40 Cal Row 	
50 Shoulder to Overhead 95/75
40/30 Cal Row 	
40 Shoulder to Overhead  	
30/22 Cal Row 	
30 Shoulder to overhead  	
20/18 Cal Row 	
20 Shoulder to overhead 
10/7 Cal Row 	
10 Shoulder to overhead 	
	
MetCon	
4 Rounds 	
20/15 Cal Bike	
5 Power Clean and Jerks 225/155	
5 Rope Climbs 	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
4x15 Side Lateral Raise 	
4x15 DB Front Raise 	
	
Zone 2 On C2 Bike 	
60 Min Bike Erg

Bench Press Work up to 1 Rep max or Heavy Single

- 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

5 Rounds 	
75 Double Unders 	
15 Chest to Bar Pull Ups 	
75 Double Unders 	
15 Bar Muscle Ups 	
Rest 1:1

- Jump rope with rope passing under your feet twice with each jump

Double unders A

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

Chest to bars A

- Muscle up begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended

Bar muscle ups 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

50/40 Cal Row 	
50 Wall Balls 20/14	
40/30 Cal Row 	
40 Wall Balls 	
30/22 Cal Row 	
30 Wall Balls 	
20/18 Cal Row 	
20 Wall Balls 	
10/7 Cal Row 	
10 Wall Balls

- 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 the bar at your shoulders
- Dip torso by bending your knees and press the bar overhead using your legs

Push press A

4 Rounds 	
20/15 Cal Bike	
5 Power Clean and Jerks 225/155	
5 Rope Climbs

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

Fan Bike

- 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

- Grab the rope with both hands above your head
- Wrap the rope around one leg, using your feet to pinch the rope
- Reach up as high as possible with your arms, gripping the rope tightly
- Your hands move first and then your feet and so forth
 - Reverse the movement to come down

Rope climb A

4x15 Tricep Extension 	
4x15 Skull Crushers 	
4x15 Side Lateral Raise 	
4x15 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

Compete Program Tuesday 10/24

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