Name: Playbook - Jessica Cahoy - Compete Program Tuesday 11/21
Uploaded: 2024-04-01T18:49:43.794Z
Duration: 45 min
Description: Compete Program Tuesday 11/21

Warm Up	
3 Rounds 	
15/12 Cal Row	
10 Push Ups	
10/10 Lunge	
8 Strict Pull Ups	
	
Strength 	
Bench Press	
1x4 @ 85%	
4x2 @ 90%	
	
MetCon	
5 Rounds 	
75 Double Unders 	
50ft DB Front Rack Lunge 	
15 Chest to Bar Pull Ups 	
Rest 2 Minutes 	
	
Accessory	
4x20 Reverse Hyper 	
4x1:00 Sorenson Hold	
	
PM Session	
MetCon	
10 Minute AMRAP	
10/8 Cal Ski	
10 Toes to Bar 	
10 Box Jump Overs 24/20	
	
MetCon	
4 Rounds 	
50ft Handstand Walk	
5 Power Cleans 225/155	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
4x15 Side Lateral Raise 	
4x15 DB Front Raise 	
	
Zone 2 On C2 Bike 	
60 Min Bike Erg

- 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 	
50ft DB Front Rack Lunge 	
15 Chest to Bar Pull Ups 	
Rest 2 Minutes

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

Double unders A

- Begin with dumbbells in each hand held at the shoulders
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Stepping forward with the other leg

DB double walking lunges A

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

Chest to bars A

MetCon

Accessory	
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 Minute AMRAP	
10/8 Cal Ski	
10 Toes to Bar 	
10 Box Jump Overs 24/20

- Stand arms length away from the computer of the skierg
- Grasp the handles
- Pull the handles down to your sides with a slight bend in your arms to avoid tricep fatigue
- Raise your arms back to the starting position
- Work for time, distance, or calories

Skierg A

- Start by hanging on the bar, kip your body 
- Touch the bar with your toes

Toes to bar 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

4 Rounds 	
50ft Handstand Walk	
5 Power Cleans 225/155

Handstand Walk

- Start with feet hip width apart 
- Clean the barbell up to shoulders
- Lower back down and repeat

Power cleans 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

- 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 11/21

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Compete Program Friday 4/12

Compete Program Thursday 4/11

Compete Program Wednesday 4/10

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

Compete Program Tuesday 11/21

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