Name: Playbook - Jessica Cahoy - Compete Program Wednesday 1/25
Uploaded: 2024-04-01T18:49:44.102Z
Duration: 120 min
Description: Compete Program Wednesday 1/25

Warm Up	
3 Rounds 	
15/12 Cal Row 	
10 Deadlifts	
10 Front Squats	
30s Bar Hang	
	
Strength 	
Clean and Jerk 	
6x2 80%	
	
MetCon	
10 Rounds	
3 Clean and Jerks 135/95	
3 Bar Facing Burpees	
	
MetCon	
EMOM 10 	
12-14 Toes to Bar 	
	
PM Session 	
Running 		
1600m
Rest 2 Minutes 
10x100m Sprint
Rest 1 Minute
	
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

- 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 Rounds	
3 Clean and Jerks 135/95	
3 Bar Facing Burpees

- 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

- 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
- Jump over bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement

Bar facing burpee A

MetCon

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

Toes to bar A

Running 		
1600m
Rest 2 Minutes 
10x100m Sprint
Rest 1 Minute

- 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

Accessory

Compete Program Wednesday 1/25

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 Wednesday 1/25

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