Name: Playbook - Jessica Cahoy - Compete Program Wednesday 3/6
Uploaded: 2024-04-01T18:49:43.373Z
Duration: 300 min
Description: Compete Program Wednesday 3/6

Anna

Warm Up	
3 Rounds 	
15/12 Cal Ski	
10 Goblet Squats	
10 DB Shoulder Press 	
10 V-Ups	
	
Strength 	
Clean and Jerk	
5x2+1	
Hang Clean + Clean and Jerk 70%	
	
MetCon	
5 Rounds 	
15 Thrusters 95/75	
5 Bar Muscle Ups	
Rest 1 Minute	
	
MetCon	
10 Min EMOM	
8-10 Handstand Push Ups	
	
PM Session 	
Running 	
8 Rounds 	
300m Run 	
100m Sprint 	
Rest 3 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 and Jerk	
5x2+1	
Hang Hang Clean + Clean and Jerk 70%

- Begin with barbell just above your knees
- Clean the weight to your shoulders, press your hips back and lower down until knees are 90 degrees
- Stand up and lower weight to starting

Hang squat clean 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

5 Rounds 	
15 Thrusters 95/75	
5 Bar Muscle Ups	
Rest 1 Minute

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters 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

Strict Hand Stand Push Up

Running 	
8 Rounds 	
300m Run 	
100m Sprint 	
Rest 3 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

- 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 3/6

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 3/6

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