Name: Playbook - Jessica Cahoy - Compete Program Wednesday 12/27
Uploaded: 2024-04-01T18:49:43.974Z
Duration: 120 min
Description: Compete Program Wednesday 12/27

AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Bike 	
10 Shoulder Press	
10 Arch to Hollows	
15 V-Ups	
	
Strength 	
Clean and Jerk 3x2 80% 2x1 83%	
	
MetCon		
4 Rounds 4 Min On 2 Min Off	
10 Box Step Overs 50/35 24/20	
10 Bar Muscle Ups 	
10 Line Facing Burpees 	
Max Cal Bike in Remaining Time 	 	
	
MetCon	
Every Minute for 8 Rounds 	
3 Touch and Go Snatches @ 70%-80% 	
	
PM Session 	
Running 	
2 Minutes On 1 Minute Off  for 10 Rounds 	
Max Distance Run 	
	
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

4 Rounds 4 Min On 2 Min Off	
10 Box Step Overs 50/35 24/20	
10 Bar Muscle Ups 	
10 Line Facing Burpees 	
Max Cal Bike in Remaining Time

- Holding dumbbells in each hand
- Step up and over the box back and forth

DB box step overs 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

- Stand shoulder width apart
- 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 up in the air and bring your hands over your head

Burpee A

- Work for time, distance, or calories
- Increase speed as comfortable

Fan Bike

MetCon

Every Minute for 8 Rounds 	
3 Touch and Go Snatches @ 70%-80%

- Pull the bar from the ground to overhead catching the bar in a full squat
- Stand up to full extension before lowering the bar

Snatch A

2 Minutes On 1 Minute Off  for 10 Rounds 	
Max Distance Run

- 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

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- 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 12/27

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 12/27

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