Name: Playbook - Jessica Cahoy - Compete Program Tuesday 10/31
Uploaded: 2024-04-01T18:49:43.944Z
Duration: 90 min
Description: Compete Program Tuesday 10/31

DELOAD WEEK	
Tuesday	
AM Session	
Warm Up	
3 Rounds 	
15/12 Cal Row	
10 Push Ups	
10/10 Lunge	
100ft SA DB OH Walk	
	
Strength 	
Bench Press 	
5x5 70%	
	
MetCon	
3 Rounds 	
30/20 Cal Bike 	
30 Chest to Bar Pull Ups 	
30 Box Jump Overs 24/20	
Rest 1:1	
	
Accessory	
4x20 Reverse Hyper 	
4x1:00 Sorenson Hold	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
4x15 Side Lateral Raise 	
4x15 DB Front Raise 	
	
Zone 2 On C2 Bike 	
30 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

3 Rounds 	
30/20 Cal Bike 	
30 Chest to Bar Pull Ups 	
30 Box Jump Overs 24/20	
Rest 1:1

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

Fan Bike

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

Chest to bars 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

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

Bike erg A

Zone 2

Compete Program Tuesday 10/31

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I did the PM session! 
Scaled the DL slightly
185, 205, 225, 255

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Compete Program Wednesday 3/20

Compete Program Tuesday 3/19

Compete Program Monday 3/18

Compte Program Saturday 3/16

Compete Program Friday 3/15

Compete Program Thursday 3/14

Compete Program Wednesday 3/13

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Anna

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Compete Program Tuesday 10/31

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