Name: Playbook - Jessica Cahoy - Compete Program Tuesday 11/7
Uploaded: 2023-11-07T23:08:22.670Z
Duration: 45 min
Description: Compete Program Tuesday 11/7

AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Row	
20 PVC Pass throughs 	
10 Push Ups 	
:30 Hollow Body Hold	
	
Strength 	
Bench Press	
1x6 @ 80%	
4x4 @ 85%	
	
MetCon	
5 Rounds 	
2:30 ON 1:30 OFF	
6 Hang Power Clean 225/185
12 Bar Facing Burpees 	225/185
Max Strict Handstand Push Up in remaining time 	
	
MetCon	
3 Rounds 	
50/40 Cal Bike 	
30 GHD Sit Ups	
	
Accessory	
4x20 Reverse Hyper 	
4x1:00 Sorenson Hold	
	
PM Session	
MetCon	
16 Minute AMRAP 	
6 Pistol Squats 	
3 Ring Muscle Ups 	
6 Pistol Squats 	
3 Shoulder to Overhead 	
185/155	
	
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 	
2:30 ON 1:30 OFF	
6 Hang Power Clean 225/185
12 Bar Facing Burpees 	225/185
Max Strict Handstand Push Up in remaining time

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang power clean 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

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement

Bar facing burpee A

Strict Hand Stand Push Up

MetCon

3 Rounds 	
50/40 Cal Bike 	
30 GHD Sit Ups

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

Fan Bike

- 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

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

16 Minute AMRAP 	
6 Pistol Squats 	
3 Ring Muscle Ups 	
6 Pistol Squats 	
3 Shoulder to Overhead 	
185/155

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Pistol squat

- Grip the rings using a false grip, with the base of your palms on top of the rings 
- Initiate a pull up by pulling the elbows down to your sides
- As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward
- Extend through the elbow to complete the motion

Ring muscle up 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

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 11/7

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