Name: Playbook - Jessica Cahoy - Compete Program Wednesday | 2/21
Uploaded: 2024-04-01T18:49:43.283Z
Duration: 300 min
Description: Compete Program Wednesday | 2/21

3 Rounds 	
15/12 Cal Bike	
10 Goblet Squats	
5 Inch Worms	
20 Lunges	
	
Strength 	
Hang Power Power Clean + Push Press	
4x2+2 80%	
Clean and Jerk 	
5x1+1 88%-92%	
	
MetCon	
10 Minute AMRAP	
10 Devils Press 50/35	
100 Double Unders 	
10 Toes to Bar	
Rest 5 Minutes 
5 Minute AMRAP	
10 Devils Press 50/35	
100 Double Unders 	
10 Toes to Bar	
	
Accessory	
10 Min EMOM	
12 Handstand Push Ups	
	
PM Session 	
Running 	
1 Mile Time Trial	
	
Accessory	
Banded Strict Pull Ups 	
4x20 	
Single Leg Split Squats 	
4x12 Each Leg 	
Box Step Up With DBs or Barbell	
4x12	
Banded Hamstring Curl 	
4x20	
DB Bicep Curl 	
4x12	
Bent Over Barbell Row 	
4x12	
Straight Bar Bicep Curl 	
4x12	
Single Arm DB Row 	
4x12

Hang Power Power Clean + Push Press	
4x2+2 80%	
Clean and Jerk 	
5x1+1 88%-92%

- Begin with barbell just above your knees
- Clean the weight to your shoulders, press your hips back and lower down until knees are 90 degrees
- Stand up and lower weight to starting

Hang squat clean A

- Start with the bar at your shoulders
- Dip torso by bending your knees and press the bar overhead using your legs

Push press A

- Clean the bar from the floor to the shoulders
- Press the bar up overhead landing in a split stance

Clean and jerk A

Strength

10 Minute AMRAP	
10 Devils Press 50/35	
100 Double Unders 	
10 Toes to Bar	
Rest 5 Minutes 
5 Minute AMRAP	
10 Devils Press 50/35	
100 Double Unders 	
10 Toes to Bar

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

DB devil press A

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

Double unders A

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

Toes to bar A

MetCon

Kipping Handstand Push Ups

Strict Hand Stand Push Up

Accessory

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

Running A

Running

Banded Strict Pull Ups 	
4x20 	
Single Leg Split Squats 	
4x12 Each Leg 	
Box Step Up With DBs or Barbell	
4x12	
Banded Hamstring Curl 	
4x20	
DB Bicep Curl 	
4x12	
Bent Over Barbell Row 	
4x12	
Straight Bar Bicep Curl 	
4x12	
Single Arm DB Row 	
4x12

- Stand on top of a band for assistance
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower with control

Banded pull up J

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

DB Bulgarian split squats A

- Begin with the bar in front rack position
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Barbell box step up A

- Anchor band to surface
- Lie down the floor face down and place band around your heels, ankles flexed
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips stay on the ground

Banded hamstring curls

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Single arm bicep curl A

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row A

- With a barbell in your hands and your palms facing away from you
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell curl A

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

Single arm DB rows J

Compete Program Wednesday | 2/21

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 Wednesday | 2/21

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