Name: Playbook - Jessica Cahoy - Compete Program Tuesday 3/28
Uploaded: 2024-04-01T18:49:43.742Z
Duration: 120 min
Description: Compete Program Tuesday 3/28

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	
5 Rounds 	
30/22 Cal Bike 	
30 Wall Balls 	
	
MetCon	
8 Rounds 	
1 Minute Sand Bag Hold 	
8 Bar Muscle Ups	
Rest 2 Miunutes	
	
Accessory	
4x20 Reverse Hyper 	
4x1:00 Sorenson Hold	
	
PM Session	
MetCon	
9 Minute AMRAP 	
3,6,9,12,15.....	
Deadlift 225/155	
Box Jump Over	
Chest to Bar Pull Up	
	
Accessory	
4x12 Tricep Extension 	
4x12 Skull Crushers 	
4x12 Side Lateral Raise 	
4x12 DB Front Raise 	
	
Zone 2 On C2 Bike 	
60 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

5 Rounds 	
30/22 Cal Bike 	
30 Wall Balls

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

Bike erg A

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall balls A

MetCon

8 Rounds 	
1 Minute Sand Bag Hold 	
8 Bar Muscle Ups	
Rest 2 Miunutes

- Start with the bar in front rack position
- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Front rack lunges J

- 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

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

9 Minute AMRAP 	
3,6,9,12,15.....	
Deadlift 225/155	
Box Jump Over	
Chest to Bar Pull Up

- 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

- 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

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

Chest to bars 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

Compete Program Tuesday 3/28

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