Name: Playbook - Jessica Cahoy - Compete Program Wednesday 1/24
Uploaded: 2024-04-01T18:49:43.067Z
Duration: 300 min
Description: Compete Program Wednesday 1/24

Warm Up	
3 Rounds 	
15/12 Cal Ski 	
10 Empty Bar OH Squats 	
10 Upright Rows 	
15 V-Ups	
	
Strength 	
Power Clean + Push Press 	
5x1+1 70%	
Clean and Jerk 	
5x1+1 77%-80%-83%-83%-83%	
	
MetCon	
3 Rounds 	
10 Strict Handstand Push Ups 	
100 Double Unders 	
100ft DB Front Rack Walking Lunge 50/35	
	
Accessory	
EMOM 10 	
15 GHD Sit Ups	
	
PM Session 	
Aerobic	
Running 	
200m Easy 	
100m Sprint 	
400m Easy 	
100m Sprint 	
600m Easy 	
100m Sprint 	
800m Easy 	
100m Sprint 	
1000m easy 	
100m Sprint 	
400m Easy	
	
Accessory	
Banded Strict Pull Ups 	
3x20 	
Single Leg Split Squats 	
4x12 Each Leg 	
Box Step Up With DBs or Barbell	
4x12	
Banded Hamstring Curl 	
3x20	
DB Bicep Curl 	
4x12	
Bent Over Barbell Row 	
4x12	
Straight Bar Bicep Curl 	
4x12	
Single Arm DB Row 	
4x12.

Power Clean + Push Press 	
5x1+1 70%	
Clean and Jerk 	
5x1+1 77%-80%-83%-83%-83%

- Start with feet hip width apart 
- Clean the barbell up to shoulders
- Lower back down and repeat

Power cleans 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

3 Rounds 	
10 Strict Handstand Push Ups 	
100 Double Unders 	
100ft DB Front Rack Walking Lunge 50/35

Strict Hand Stand Push Up

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

Double unders A

- Begin with dumbbells in each hand held at the shoulders
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Stepping forward with the other leg

DB double walking lunges A

MetCon

- Position yourself in the GHD
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD sit up A

Accessory

Running 	
200m Easy 	
100m Sprint 	
400m Easy 	
100m Sprint 	
600m Easy 	
100m Sprint 	
800m Easy 	
100m Sprint 	
1000m easy 	
100m Sprint 	
400m Easy

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

Running A

Aerobic

Banded Strict Pull Ups 	
3x20 	
Single Leg Split Squats 	
4x12 Each Leg 	
Box Step Up With DBs or Barbell	
4x12	
Banded Hamstring Curl 	
3x20	
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

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups J

- 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 1/24

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Compete Program Friday 4/26

Compete Program Thursday 4/25

Compete Program Wednesday 4/24

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Compete Program Wednesday 1/24

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