Name: Playbook - Jessica Cahoy - Compete Program Tuesday 4/30
Uploaded: 2024-05-15T16:25:18.870Z
Duration: 120 min
Description: Compete Program Tuesday 4/30

Warm Up	
3 Rounds 	
15/12 Cal Row	
10 Push Ups	
10 Shoulder Press	
10 Barbell Good Mornings 	
	
Strength 	
Bench Press	
1x10 65%-70%	
4x8 70%-75%	
	
MetCon	
6 Rounds 	
3 Minutes ON :1 Minute OFF	
25/18 Cal Bike 	
15 Deadlifts 225/155	
Max Rep Burpee Over Box  24/20	
	
Accessory	
4x20 Reverse Hyper 	
4x1:00 Sorenson Hold	
	
PM Session	
MetCon	
5 Rounds	
10 Handstand Push Ups 	
5 Ring Muscle Ups 	
5-4-3-2-1 Snatches 	
Weight Increases 	
185/125 - 205/145 - 225/155 - 245/175 - 265/195	
Round 1 5 Snatches, round 2 4 snatches, round 3 3 snatches.....
	
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

6 Rounds 	
3 Minutes ON :1 Minute OFF	
25/18 Cal Bike 	
15 Deadlifts 225/155	
Max Rep Burpee Over Box  24/20

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

Fan Bike

- 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

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

5 Rounds	
10 Strict Handstand Push Ups 	
5 Ring Muscle Ups 	
5-4-3-2-1 Snatches 	
Weight Increases 	
185/125 - 205/145 - 225/155 - 245/175 - 265/195

Strict Hand Stand Push Up

- 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

- Pull the bar from the ground to overhead catching the bar in a full squat
- Stand up to full extension before lowering the bar

Snatch 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 4/30

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

Compete Program Tuesday 4/30

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