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

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.