Today we start the 5/3/1 cycle for the second time. You should use the reps/loads from your week 3 third set (the 1+ set at 95%) to determine what you should be lifting this time around. Just go here to the calculator and enter your numbers (eg, if you deadlifted 335# 4 times in your final set of week three, then you plug those numbers in the calculator). As I have said many times in the last month, don’t overthink it. Don’t assume you know better what you ought to be lifting, if the numbers seem too low or high–if you follow the program, you will see improvement.

If you’re new, or only coming 2x a week, don’t change anything.

Warmup
Dynamic Athletic Movement
Hip Mobility Series

3 Sets
10 Kettlebell Swings
10 Push-ups
30 Jumping Lunges
10 Ab Wheel Rollouts

Strength
5/3/1

Conditioning
12 Minutes AMRAP
Alternate with a partner (only one person working at a time)
3x 1/2 Suicide Run (5,10yd)
20 Ball Slams

Whole30 Day 29: How will you continue on? We’ll discuss tomorrow night at our post Whole30 dinner at Kiosco at 730. Please RSVP.