Bench Press

Foam Roll
Hip Sretch
Joint Mobility
Olift mobility

Bench Press-Cap barbell
TM 245lbs
Deload..
100x5
125x5
150x5

Snatch High Pulls
95x2
125x2
145x3x2
-pay attention to the extension, need to drive legs down. Slow and choppy

DH Pull-ups
2x15

Deadlifts

Seated Hip Stretch
Foam Roll
Joint Mobility

Deadlift-WL Shoes, no belt, hook grip
TM 390lbs
Deload
155x5
195x5
235x5
Focused on maintain strong back arch. Need to drill this more.

2 Supersets:
25 Hip extensions
15 DH Pull-ups
-Plenty of rest between sets

Seated hip stretch

Press/Chins

Joint Mobility
Seated Hip Stretch
Olift mobility

Press-Deload
TM 140
55x5
70x5
85x5

Chins BW 3x5
- Stayed at BW, unable to do 40%,etc with chins

Foam Roll

Squats

Foam Roll
Joint Mobility
Seated hip stretch
Olift mobility

Squats-WL shoes, WL belt
Deload
TM 310lbs
45x5
125x5
155x5
185x5

Ab wheel from the knees
2x10

A little more LBBS then HBBS. Interesting the views between the 2. I am still on the fence, as with most things, the more you learn, the less black and white it becomes. On one hand, Tommy Kono states HBBS are done to work predominately the legs, since these are the main source of strength for the olifts. On the other hand, Rip and his camp stating if you want to be a better olifter, you need to just be strong. LBBS get your stronger then HBBS. I tend to agree with this. I am starting to believe that way too many people over emphasize technique in WL. While technique is important, strength in more important. PEDs do not help with technique. But, this has to be weighed against the realization that without somewhat proper technique, a lifter will be far short of their potential.

Bench Press

Foam Roll
Joint Mobility
Seated hip stretch
Olift w/u
Jerk work

Bench Press
5/3/1+
TM 245lbs
45x5
135x3
185x5
210x3
235x7
-Cap barbell used

Superset:
Hang Power Snatch: 95x5,125x5,145x5,155x5
Ring Dips: BWx5, +53x5, +88x5, +88x5

Used straps for 145, 155 sets. HPS were done to work the traps/upper back.

Clean and Jerk, Deadlifts

Foam Roll
Joint Mobility
Olift W/U

Clean and Jerk
135x2
165x1
185x1
205x1
225x1
245x1

Deadlift: WL Shoes, WL Belt, Hook Grip
5/3/1
TM 390lbs
290x5
330x3
370x5

Back Squats

Foam Roll
Seated Hip Stretch
Joint Mobility
Jump Rope
Olift w/u

Back Squat-WL belt, WL Shoes
TM 310
125x5
165xc3
195x1
235x5
265x3
295x6-brought the back into the #6.

Ab Rollout from knees
2x20

Press/Weighted Chins

Up early, all before feeding Kevin

Joint Mobility
Seated Hip Stretch

Press 5/3/1+
TM 140lbs
45x5-W/U
105x5
120x3
135x8
-forced 3min rest b/t sets. This was good. Weighted was cleaned from floor. WL bar.

Weighted Chins 5/3/1+
TM 270lbs
+25lbsx5
+50lbsx3
+75lbsx4
-Forced 3min b/t sets. Weight w/ bumpers

Post:
Y-T-W-U x10 w/5lbs DB
I/E x10 w/ black band

Foam Roll

Bench Press

Seated Hip Stretch
Foam Roll
Joint Mobility
Olift w/u

Bench-Cap Barbell
40x5
130x3
160x1
190x1
200x1
220x3-Goal Set
200x5-Drop Set

Super Sets x2
Kroc Rows, 35lbs KB 20x
Ring Dips 20x

Finished reading 5/3/1. It took about 35min. It was pretty good, nothing really new. Jim Wendler said as much on Iron Radio. Will be going back to "wiry" strong, with some addition from 5/3/1 and from Beyond Bodybuilding. The best ideal out of 5/3/1 is to start 10% below and have a long term strength goal. I would recommend the podcast Iron Radio, Jim Wendler addition, episode 43?, to anyone interested in this ideal.

Snatch, Deadlifts

Seated Hip Stretch
Joint Mobility
Foam Roll
Olift w/u

Snatch:
75x1
95x1
115x1
135x1
155x1
175x1
185x1-Felt heavy, had to step forward.
-Had good speed getting under the bar, may have been cutting the pull short.

Deadlifts-WL shoes, WL belt, hook grip
TM 390lbs
225x3
275x1
325x1
350x3-Goal Set
315x3-Drop Set

2 Super-sets, plenty of rest b/t each
20 Hip Extensions w/25lb plate
12 Ab rollout from the knees

Good day. The deadlifts were a lot like cleans in set up and pull. I guess I could say "clean deadlifts" or clean pulls. So many terms.

Squats

Seated Hip Stretch
Joint Mobility
Olift W/U

Back Squat-high bar, WL belt and shoes

TM 290
135x5
225x1
250x3
265x3
280x3

Ab Rollout from knees 2x10

The sets under the goal set are wearing me out. Definitely feel more like working sets then warm-up sets. Will finish 5-3-1 the next few weeks and re-evaluate 5-3-1 vs Wiry Strong. Both are very, very much alike, except the subsets are all warm-ups. Live and learn.

Press/Weighted Chins

Seated Hip Stretch
Joint Mobility
Olift w/u w/PVC

Press, cleaned weight, bare feet, staggered stance, L foot forward
45x3
110x3
120x3
125x7

Weighted Chins
+35lbsx3
+50lbsx3
+65lbsx7

Foam Roll

Later....
60 Burpees 3:02, off pace

Bench

Joint Mobility
Seated Hip Stretch

Bench: Pendlay HD bar, harding find bench grip off knurling
Trainig Max: 245lbs
45x5 w/u
135x5 w/u
160x5
185x5
210x5-Stopped at required reps

Clean high pull from the hang
-WL belt, no straps
135x5
215x5
235x5
-Felt good, drove extensions w/ legs, good shrug

Pull-ups/Push-ups

Later....
50 Burpees 2:29

I had a lot of pizza and beer last night. Good times. I am not 100% today, so I have to be happy with efforts.

Deadlifts

Warm-up 10mim:
Seated hip stretch
Foam Roll
Joint Mobility
-75 Skips
-10 BE
-10 Ab Rollouts from knees
-10 Swinging Kipping Pull-ups
-10 HSPU, hands on ground
Olift w/u w/PVC

Snatch 10-20min-Skill work, focused on fast hands, fast feet
95x2
125x2
145x2

Deadlifts: 20-30min
Training Max 390lbs
255x5-In WL shoes, hook grip
295x5-bare feet, mixed grip
335x5-bare feet, mixed grip
-Felt heavy, stopped at required reps

30-40min: Cleaned up, put weights back and...
15 Reverse Hypers-BW, PB on bench
10 Ab rollouts from knees
15 Reverse hypers
10 Ab rollout from knee

Later....50 Burpees 2:29

Press/Weighted Chins

Seated hip stretch
Joint Mobility
Foam Roll

Press- cleaned from floor, R foot forward
45x5-Warm-up
90x5
105x5
120x10
Training Max: 140lbs

Weighted Chins
+5lbsx5
+30lbsx5
+55lbsx7
Training Max 270lbs

Foam Roll

Time: 30mins

Back Squat 5-3-1

Foam Roll
Olift w/u
-10 BE
-10 AB rollout from knees
-10 Kipping Pull-ups
-10 Ring Dips

High Bar Back Squats
135x5
205x5
235x5
265x8-8th rep used some back, called it there.
Training Max 310lbs

No accessory work.

Later...
Foam Roll
Hip Stretch

Bench, Chins

Seated Hip Stretch
Joint Mobility
Foam Roll

Bench/Chins "supersets w/ rest"

132x5/BWx5
182x2/+35lbsx2
202x1/+55lbsx1
222x1/+70lbsx1
242x3/+80lbsx3-Goal Set

Done with recovery between subsets and sets

Conditioning Circuit-Minimal Rest
10,8,6,4,2
125lbs Snatch High Pulls from the hang
Ring Dips
No time, but sets unbroken. Just took a few minutes. Snatch HP were more a "power" move.

Foam Roll IT bands
Hip stretch

Everyone should check out what Johnny Pain wrote about how to unfuck CrossFit. I concur 100%.