11/1 Westside Barbell tutorial

So we're starting a new training template based on the programming of Westside Barbell of Columbus, Ohio.  Westside is world renown for producing some of the strongest athletes anywhere.  Like 800# squat strong.  I'll do my best to explain the nuts and bolts here without getting too technical.
First, the conjugate method.  Every week there will be dynamic effort (DE) and max effort (ME) training days for both the upper and lower body.  The schedule for the near future will look like this:
M- DE upper body
T- ME lower body
W- skills and longer conditioning
Th- ME upper body
F- DE lower body
Sa- business as usual
DE days will feature small percentages of 1RM moved through a range of motion as quickly as possible, with very short rest periods.  Again, the focus is on moving explosively.  ME days will utilize high percentages of 1RM.  It is NOT neccesary to hit a come-to-Jesus 1RM every time out.  Instead, the goal will be to to hit 3 reps at or above 90% of 1RM.  Of course, there will be strong days when you may hit a new max.  Awesome.  But understand that that isn't always the goal.  Rest as needed.  One of the great benefits of the conjugate method is maximized recovery, so you won't feel so smashed late in the week.  The plan for the moment is to rotate the movements on DE and ME days every 2 weeks, further maximizing recovery.
Assistance work.  The Westside method requires the use of accessory movements to support the DE and ME movements, and balance the overall strength development.  Muscle groups assistant to the upper body include the delts, triceps, lats, and upper back.  For the lower, the quads, erectors, hamstrings, and of course, the core. These movements will be programmed for the most part into the WOD, and occasionally the cash out.  Today's WOD is a good example:

Standing press 8x3 on the minute, 50%1RM
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Complete as many rounds as possible in 8 minutes:
8 Bent-over rows 135/85#
8 Diamond pushups
20 Doubleunders
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Cash out: Handstand shrugs 3x10

Dynamic effort in the press (DE upper body).  The WOD takes care of the lats (bent-over rows) and triceps (diamond pushup).  The cash out hits the traps/upper back, while allowing for some skill development in the handstand.  The entirety of the WOD takes it easy on the legs in preparation for tomorrow's ME lower body day.
Hope this is helpful
J