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Wed feb 27- open prep

Back Squat:

5x6 Pause 1 second in the bottom, no bounce out. stay engaged.

Directly after each set..

5 HIGH box jumps, build every set if you want.


Sweat Fest: 11:00 AMRAP 11 Devils Press 50#/35# 22 Calorie Row 25ft Hand Stand Walk

Accessory: 2x

60 secs of strict toes to bar

:30 rest

:30 sec/each side Weighted Single Leg Glute bridges (60 sec total) :30 rest :30 sec/each side Lateral Wall Ball Throws (60 sec total) :30 second rest 60 sec Dual Kb Front Rack Hold in Squat 2:00 REST.

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Coach Quel
Coach Quel
Feb 27, 2019

Squats I did 145/155/165/175/185. These actually felt great. I did jumps in lifters & I’m a little bitch with jumping. The Amrap I got 2+17 reps. Tried to do the HSW at 5 feet at a time. Did some. Had to dive for one. Whatever. I’m trying. I did 20# wall ball... & I hope Erica was too Bc her throws looked like she was playing toss with her grandma.


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Coach Quel
Coach Quel
Feb 27, 2019

Kicked all parts of my ass 😂

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CARDI E
CARDI E
Feb 27, 2019

squatzzzzz: worked up to 175 with an ignorant 20 pound jump in the begnining that i shouldnt have done.

135/155/165/170/175


11amrap: kick all parts of my ass

got through 3 rounds of devils press & 7 cals on the rower

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