Name: Playbook - Jessica Cahoy - Compete Program Tuesday 12/5
Uploaded: 2024-04-01T18:49:43.885Z
Duration: 120 min
Description: Compete Program Tuesday 12/5

Warm Up	
3 Rounds 	
15/12 Cal Bike	
10 Push Ups	
8 Strict Pull Ups 	
15 V-Ups	
	
Strength 	
Bench Press	
3x2 93%	
2x1 1 96%	

MetCon	
5 Rounds 	
20/15 Cal Bike	
6 Ring Muscle Ups	
100ft Handstand Walk	
Rest 1:1	

MetCon	
500m Ski	
10000m Bike	
500m Row	
	
Accessory	
4x20 Reverse Hyper 	
4x1:00 Sorenson Hold	
	
PM Session	
MetCon	
3 Rounds 	
3 Minutes On 1 Minute Off	
21 Handstand Push Ups	
21 Deadlifts 225/155	
Max Toes to Bar	

Skil	
10 Minute EMOM	
2-3 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

- 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 	
20/15 Cal Bike	
6 Ring Muscle Ups	
100ft Handstand Walk	
Rest 1:1

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

Fan Bike

- 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

Handstand Walk

MetCon

- 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

Bike erg A

- 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

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

3 Rounds 	
3 Minutes On 1 Minute Off	
21 Handstand Push Ups	
21 Deadlifts 225/155	
Max Toes to Bar

Kipping Handstand Push Ups

- 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

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

Toes to bar 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

Skill

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

DB front raises A

Zone 2

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