Name: Playbook - Jessica Cahoy - Compete Program Wednesday 11/8
Uploaded: 2023-11-07T23:10:36.354Z
Duration: 120 min
Description: Compete Program Wednesday 11/8

Warm Up	
3 Rounds 	
15/12 Cal Ski 	
10 Empty Bar OH Squats 	
10 Upright Rows 	
15 V-Ups	
	
Strength 	
Power Clean + Push Press 	
3x3+3 70%	
Clean and Jerk 	
3 Cleans and 2 Jerks 	
3x3+2 70%	
	
MetCon	
10 Minute EMOM in the Same Minute or Until Failure (Retest Workout)
10 Front Squats 135/95	
10 Chest to Bar Pull Ups	
	
Accessory	
16 Minute EMOM	
:40 Front Plank 	
15 Side Hip Touches (R)	
15 Side Hip Touches (L)	
15 Candle Stick Toe Touches	
	
PM Session 	
Aerobic	
Running 	
1200 Meter	
Rest 2 Minutes 	
3x600 Meter 	
Rest 1 Minute After Each Round 	
Rest 2 Minutes After Last Round 	
1200 Meter	
	
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

Power Clean + Push Press 	
3x3+3 70%	
Clean and Jerk 	
3 Cleans and 2 Jerks 	
3x3+2 70%

- 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

10 Minute EMOM in the Same Minute or Until Failure (Retest Workout)
10 Front Squats 135/95	
10 Chest to Bar Pull Ups

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat A

- Grip the bar slightly wider than shoulder width
- Kipping yourself up bringing your chest to the bar

Chest to bars A

MetCon

16 Minute EMOM	
:40 Front Plank 	
15 Side Hip Touches (R)	
15 Side Hip Touches (L)	
15 Candle Stick Toe Touches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Front plank A

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold position for time

Side plank A

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

Accessory

Running 	
1200 Meter	
Rest 2 Minutes 	
3x600 Meter 	
Rest 1 Minute After Each Round 	
Rest 2 Minutes After Last Round 	
1200 Meter

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

Running A

Running

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

- 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

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls 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 11/8

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Compete Program Tuesday 5/7

Compete Program Monday 5/6

Jenny

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Compete Program Friday 5/3

Compete Program Thursday 5/2

Compete Program Wednesday 5/1

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Compete Program Monday 4/29

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

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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

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Compete Program Tuesday 4/2

Compete Program Monday 4/1

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Compete Program Friday 3/29

Compete Program Thursday 3/28

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

Compete Program Wednesday 11/8

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