Name: Playbook - Jessica Cahoy - Compete Program Wednesday 11/22
Uploaded: 2024-04-01T18:49:43.829Z
Duration: 120 min
Description: Compete Program Wednesday 11/22

Warm Up	
3 Rounds 	
15/12 Cal Bike	
10 Front Squats	
10 Banded Good Mornings 	
15 V-Ups	
	
Strength 	
Clean and Jerk	
3x3-2-1	
80%-83%-86%	

MetCon	
30/24 Cal Bike 	
15 Deadlifs 315/275	
10 Bar Muscle Ups 	
24/21 Cal Bike 	
12 Deadlifts 	
8 Bar Muscle Ups 	
18/15 Cal Bike 	
9 Deadlifts 	
6 Bar Muscle Ups 	
	
MetCon	
10 Minute EMOM 	
18 GHD Sit Ups 	
	
PM Session 	
Running 	
4 Rounds 	
400m Fast 	
Rest 1 Minute	
600m Moderate 	
Rest 2 Minutes 	
	
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

30/24 Cal Bike 	
15 Deadlifs 315/275	
10 Bar Muscle Ups 	
24/21 Cal Bike 	
12 Deadlifts 	
8 Bar Muscle Ups 	
18/15 Cal Bike 	
9 Deadlifts 	
6 Bar Muscle Ups

- 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

- Muscle up begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended

Bar muscle ups 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

4 Rounds 	
400m Fast 	
Rest 1 Minute	
600m Moderate 	
Rest 2 Minutes

- 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

- 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

Compete Program Wednesday 11/22

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