5/21/2015

20
May

5/21/2015

Reminder – this coming Monday is Memorial Day “Murph” WorkOut at 10:00am, cookout to follow.

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Back squat today is three sets of five, but you may be wondering what that weird notation is (22X0). In the strength and conditioning world, this is a way of explaining tempo. So for each squat today, take 2 seconds to descend, hold for 2 seconds in the bottom position (work that mobility!), and then come up as fast as you can and go right into the next squat.

Conditioning is an ascending ladder of cleans and toes to bar. Generally you should have a 1RM clean of 225/155# to use the Rx’d weights for this, otherwise scale accordingly.

Strength

Back Squat
5, 5, 5 @ 22X0

Conditioning

AMRAP in 8 minutes:
1 clean, 155/105#
2 toes to bar
2 cleans
4 toes to bar
3 cleans
6 toes to bar
4,8…5,10..etc.

2 Responses

  1. Aileen

    Megs 125/6+3 rx
    Roni 125/6+3 95#
    Taylor 125/5+6 75# sc
    Lisa S 70/10+14 35# sc
    Lisa 90/6 35# sc
    Nate 185/5+3 rx
    Sizzle 185/5+3 rx
    K 145/5+10 115#
    Grant 225/6+2 rx
    Nick 185/5+1 rx
    Trish 80/6+3 65#
    Gerry 135/6+3 115#
    O 135/6+3 135# pc
    Danielle 85/6+2 85# pc
    Britt 125/5+5 t2b sc
    Allie R 95/7 55# sc
    Aileen 135/6+16 k2e 105#
    Sarah 95/7+10 55# pc
    Deeks 245/5+7 rx
    Brian 145/6 rx
    Dustin 225/6+5 rx
    Will 165/6+4 105# sc
    Kate 145/7 rx
    Colleen form/8+9 sc
    Mike S 115/6 95#
    Dinger 185/6+3 115# sc
    Meg 95/5+2 105# sc
    Deery 275/3+18 mod
    Dave 185/6 135#
    Bobby G 115/5+3 105#
    Matt C 205/5+9 135#
    Craig 115/5+3 105#
    Kelli 95/6+2 65# sc
    Alex 215/6+5 135#