Name: Playbook - Jessica Cahoy - Compete Program Tuesday 11/6
Uploaded: 2024-04-01T18:49:43.918Z
Duration: 120 min
Description: Compete Program Tuesday 11/6

Leonidas

Warm Up	
3 Rounds 	
15/12 Cal Bike	
10 Push Ups 	
10 Goblet Squats 	
:30 Hollow Body Hold 	
	
Strength 	
Bench Press	
Work to Heavy Single or Find New 1 Rep Max	
	
MetCon	
4 Rounds 	
2:30 On : 1:00 Off	
200m Run 	
15 Thrusters 	
Max Rep Bar Facing Burpees	

MetCon	
50 Double DB Shoulder to Overhead 	
50/40 Cal Bike 	
100ft Overhead Double DB Walking Lunge	
50/40 Cal Bike 	
50 Double DB Shoulder to Overhead 	
	
Accessory	
4x20 Reverse Hyper 	
4x1:00 Sorenson Hold	
	
PM Session	
MetCon	
21-15-9 	
Deadlift 315/225	
Box Jump 30/24	
	
MetCon	
20 Minute EMOM	
1. 10 Power Snatch 75/55	
2. 10 Toes to Bar 	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
4x15 Side Lateral Raise 	
4x15 DB Front Raise 	
	
Zone 2 On C2 Bike 	
60 Min Bike Erg

Bench Press	
Work to Heavy Single or Find New 1 Rep Max

- 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

4 Rounds 	
2:30 On : 1:00 Off	
200m Run 	
15 Thrusters 	
Max Rep Bar Facing Burpees

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running A

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters 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

MetCon

50 Double DB Shoulder to Overhead 	
50/40 Cal Bike 	
100ft Overhead Double DB Walking Lunge	
50/40 Cal Bike 	
50 Double DB Shoulder to Overhead

- Dip down into your legs
- Press the dumbbells straight up catching with a slight knee bend
- Stand up to full extension before lowering the dumbbells

DB push jerk A

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

Fan Bike

- Begin with dumbells overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

DB overhead walking lunges 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

21-15-9 	
Deadlift 315/225	
Box Jump 30/24

- 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
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps A

20 Minute EMOM	
1. 10 Hang Power Power Snatch 75/55	
2. 10 Toes to Bar

- Pull the bar from the knees to overhead catching the bar with slightly bent knees
- Stand up to full extension before lowering the bar

Hang power snatch A

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

Toes to bar 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 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

Bike erg A

Zone 2

Compete Program Tuesday 11/6

Compete Program Saturday 4/27

Compete Program Friday 4/26

Compete Program Thursday 4/25

Compete Program Wednesday 4/24

Compete Program Tuesday 4/23

Compete Program Monday 4/22

Compete Program Saturday 4/20

Compete Program Friday 4/19

Compete Program Thursday  4/18

Compete Program Wednesday 4/17

Compete Program Tuesday 4/16

Compete Program Monday 4/15

Compete Program Saturday 4/13

Compete Program Friday 4/12

Compete Program Thursday 4/11

Compete Program Wednesday 4/10

Compete Program Tuesday 4/9

Compete Program Monday 4/8

Compete Program Saturday 4/6

Compete Program Friday 4/5

Compete Program Thursday 4/4

Compete Program Wednesday 4/3

Compete Program Tuesday 4/2

Compete Program Monday 4/1

Compete Program Saturday 3/30

Compete Program Friday 3/29

Compete Program Thursday 3/28

Compete Program Wednesday 3/27

Compete Program Tuesday 3/26

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

Compete Program Tuesday 11/6

Community

More workouts from Jessica Cahoy