5/3/1 Strength Program

Either use the calculator that I have linked to several times, which does all the work for you, OR use the following method to determine your what program looks like.

Take your estimated 1RM (Weight x Reps x .0333 + Weight = Estimated 1RM). Then drop it by 10%.
Using this number, you calculate the loads for the 4 week cycle. Then repeat for the other three lifts.

Wk1 reps 5-5-5+ @ 65-75-85%
Wk2 reps 3-3-3+ @ 70-80-90%
Wk3 reps 5-3-1+ @ 75-85-95%
Wk4 reps 5-5-5 @ 40-50-60%

And don’t forget you need to pick up a jump rope! Strength class is cancelled this Saturday for the USAPL Dirty South Powerlifting Championship in Lithia Springs. CrossFit Open starts in 50 days.

Warmup
Dynamic Athletic Movement
Hip Stability Series

3 Sets
10 Jump Squats
10 Ring Push-ups

Strength
5/3/1 Program
(Press)

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 9: Most people are starting to get over the major obstacles and are settling into the changes. Typically during week 2 cravings are in full force, but your energy should be returning. Trade the cravings for extra zzzzs.