Name: Playbook - Jessica Cahoy - Compete Program Tuesday 12/19
Uploaded: 2024-04-01T18:49:43.574Z
Duration: 90 min
Description: Compete Program Tuesday 12/19

DELOAD WEEK
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	
5 Rounds 	
300m/250m Row 	
15 Toes To Bar 	
100ft SA OH DB Walking Lung 50/35	
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

5 Rounds 	
300m/250m Row 	
15 Toes To Bar 	
100ft SA OH DB Walking Lung 50/35	
Rest 1:1

- 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

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

Toes to bar A

- 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

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

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

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