Name: Playbook - Jessica Cahoy - Compete Program Tuesday 3/12
Uploaded: 2024-04-01T18:49:43.428Z
Duration: 300 min
Description: Compete Program Tuesday 3/12

Tessa

AM Session	
Warm Up	
3 Rounds 	
15/12 Cal Bike	
10 Push Ups	
20 Single Unders 	
15 V-Ups	
	
Strength 	
Bench Press	
1x6 @ 80%	
4x4 @ 85%
	
MetCon	
5 Rounds 	
15 Deadlifts 225/155	
12 Burpee Box Get Overs 30/24	
200m Run 	
Rest 1:1	
	
Accessory	
4x20 Reverse Hyper 	
4x1:00 Sorenson Hold	
	
PM Session	
MetCon	
200 Double Unders 	
100 Wall Balls 	
50 Alt DB Snatch 50/35	
	
MetCon	
Every 90 Sec X 12 Rounds or Until Failure 	
18/15 Cal Bike 	
10 Clean and Jerks 135/105	
	
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 	
15 Deadlifts 225/155	
12 Burpee Box Get Overs 30/24	
200m Run 	
Rest 1:1

- 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

- 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
- As you rise to standing jump on top of the box
- Land softly on the box and jump to the other side
- Repeating the sequence back and forth over the box

Burpee box overs A

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

Running 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

200 Double Unders 	
100 Wall Balls 	
50 Alt DB Snatch 50/35

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

Double unders A

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall balls A

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- Lower and repeat on the opposite side

DB snatch A

Every 90 Sec X 12 Rounds or Until Failure 	
18/15 Cal Bike 	
10 Clean and Jerks 135/105

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

Fan Bike

- Start with feet hip width apart 
- Clean the barbell up to shoulders
- Press the bar overhead catching with slightly bent knees
- Stand up to full extension before lowering the bar

Power clean and jerk 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

- 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

- 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

Bike erg A

Zone 2

Compete Program Tuesday 3/12

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Compete Program Tuesday 3/12

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