531 front squat
Dyn warm up with foam roll
3-3-3+
150-175-195(5)
then
5x10@120 w/ 60 sec rest

Quick warm up then did 'murph' 1 mile then 100 pull ups, 200 push ups, 300 squats (10 rounds 10-20-30) 1 mile
45:49
Then max ground to overhead within 5 minutes
205

Glute activation/dynamic warm up/ rolled out

531 back squat day
3-3-3+
175-200-225(7)
(5 split squats/7 leg raises in between I usually always do this...)
Then
5x10 @ 140 + 5 leg raises after (60 sec rest between rounds)

That's it, cool down stretch. Very tired today, power out last night not much sleep.

5-27-11
Glute activation, rolled out, dynamic hip

4 rounds of...

3 rounds: 3 cleans 6 burpees 9 jump squats

Rest one minute

5-25-11
5-3-1 deadlift day.. Feel shitty, hungry and tired currently 8 pm haven't eaten since 11.

3-3-3+
255-290-330 (4) terrible

Then 5 rounds of 5 rdl @ 215 w/ 60 seconds rest

Short warm up then 531 shoulder press
3-3-3+
105-120-135(6)
then
3 rounds
20 pushups/20 single leg hip thrust/20 pull ups/20 hanging leg raise/5 push press @ 135
Tired and sick feeling temperature in garage close to 100

Front squat 531
5-5-5+
140-160-185(10)
3 split squats/ 5 leg raise between sets
then 5x10@ 120 w/ 60sec
Then 5x8
Calf raise w/120 ab raise

Tired, preworkout supplement n.o. something...