Strength:

 Back Squat - 75% X 5 X 4

Shoulder Press - 75% X 3 X 4

*Training note: Weightlifting prescriptions will be notated with the exercise, the intensity (loading), reps and sets.  Above notation for Back Squat is 75% of 1RM (one rep maximum) for 5 reps and 4 sets. Not the same as 5-5-5-5 where you start with a submaximal set of 5 and with each set go up in weight until a 5RM (5 rep maximum) is reached on the fourth set.

Metcon:

 For time

Run 400m

40 Kettlebell Swings, (55lb M, 35lb W)

40 Box Jumps, 20" box

Row 500M

Post loads and time to comments.

 Dr. Roger Poppen, Weightlifting competition, 1963.

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