Name: Playbook - Jessica Cahoy - Compete Program Wednesday 5/1
Uploaded: 2024-05-15T16:25:18.602Z
Duration: 300 min
Description: Compete Program Wednesday 5/1

AM Session	
Warm Up	
3 Rounds 	
15/12 Cal Bike	
10 Push Ups	
20 Single Unders 	
15 V-Ups	
	
Strength 	
Bench Press	
1x8 @ 70%	
4x6 @ 80-85%%	
	
MetCon	
2 Rounds 	
50 GHD Sit Ups	
50ft HSW	
15 Deadlifts 315/225	
Rest 1:1	
After Last Round	
50 Bar Facing Burpees	
	
Accessory	
4x20 Reverse Hyper 	
4x1:30 Sorenson Hold	
	
MetCon
21-18-15-12-9-6-3
Wall Balls
42-36-30-24-18-12-6 
Double Unders 	
	
Accessory	
4x15 Tricep Extension 	
4x15 Skull Crushers 	
4x15 Side Lateral Raise 	
4x15 DB Front Raise 	
	
Zone 2 On C2 Bike 	
60 Min Bike Erg

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press A

Strength

2 Rounds 	
50 GHD Sit Ups	
50ft HSW	
15 Deadlifts 315/225	
Rest 1:1	
After Last Round
Rest 5 Minutes	
50 Bar Facing Burpees

- 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

Handstand Walk

- 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

- 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

4x20 Reverse Hyper 	
4x1:00 Sorenson Hold

- Begin in a prone position with your legs off the box
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Reverse hyperextensions

Lock feet onto a GHD and lay in prone position

Sorenson Hold

Accessory

21-18-15-12-9-6-3
Wall Balls
42-36-30-24-18-12-6 
Double Unders

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall balls A

- Jump rope with rope passing under your feet twice with each jump

Double unders A

4x15 Tricep Extension 	
4x15 Skull Crushers 	
4x15 Side Lateral Raise 	
4x15 DB Front Raise

- Stand tall, abs engaged and upper arms locked at your sides
- Press the band down until your elbows are straight
- Bend the elbows to return to the starting position

Banded tricep extension A

- Begin with the bar straight up over shoulders
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Skull crusher A

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises A

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

Bike erg A

Zone 2

Compete Program Wednesday 5/1

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Jenny

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

Compete Program Wednesday 5/1

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