T Nation

How I Added OLifts to 5/3/1


#1

I've been seeing tons of people ask Jim's opinion on how to add the OLifts to 5/3/1. This is how I did it and I like it a lot.

Day 1
1. Push Press 5/3/1
2. One Arm DB Press 5 sets of 10 reps
3. Chins 5 sets of 10 reps

Day 2
1. Hang Power Snatch 5/3/1
2. Deadlift 5/3/1
3. Prowler Walk 5 trips

Day 3
1. Bench 5/3/1
2. Dip 5 sets of 10 reps
3. DB Row 5 sets of 10 reps

Day 4
1. Hang Power Clean 5/3/1
2. Front Squat 5/3/1
3. Farmer's Walk 5 trips

Notes:
1. I warm up with the Burgener warm-up and Snatch Skill Transfer.
2. I do minimum reps on the 5/3/1 exercises.
3. I don't really care how much weight I use on the 5 sets of 10 exercises.
4. I lift 3 days per week.
5. I do the Limber 11 when I get home.