Volume Squat

Warm up

Squat
45x10-95x10-135x10-185x10- 225x10-275x10 sets of 10

Seated leg curl
90x20x20x20

Farmers walk
200lbsx100'x100'

Volume Press

Warm up

Press
45x10-95x10-115x10-135x10-155x10 sets of 10, or 11. I lost track, lol.
all superset with pull-ups sets of 5

Floor Press
225x10x10-275x10

Arm superset
Cable tricep extensions/db curls
150x30/50x10-150x40/60x10-150x35/70x10-150x35/80x5

Deadlifts

Warm up

Snatch
45x5-95x3-135x3

Speed
135x2-225x2-315x2-405x2- 495x2x2x2x2

Max
545x2-585x2-635x1-585x1

Gym closed did the next part all in 10 minutes!

Front squat
135x12-225x8x6x5x5

Hack squat
45x25x25

Seated leg curl
45x30-90x15x15-45x25

Axle clean and press

Warm up

Axle hang clean and press

55x5-75x3-115x3-155x3-195x2x2x2x2-215x2-235x2-255x0

Axle press

255x2-275x0

Bench press

135x10-225x10x10x10x10

Log clean

260x3-310x2

Tricep extension cable/db curls

150x30/50x15-150x30/60x10- 150x30/70x8-150x30/80x5

Worked on snatches with empty bar.

Volume squats

Warm up

Broad jump
5 sets around 9 feet

Squat
45x10x10-135x10-185x10-225x10-295x5 sets of 10

Farmer walks
45 each hand 50'-100x50'

Zercher walks
Around 150 has to be light enough for me to zercher it off the ground 250ft-250ft-300ft-300ft

Farmers walk
45x50'-100x50'

Seated leg curl
90x30-135x15-95x25

Out of time I'll do abs later. (I did not do abs later, lol.)

Volume press

Warm up

Strict press
45x10-95x10x10-115x10-135 10 sets of 10-155x10x10

Floor press
225 4 sets of 10

Arm superset
Cable extensions/hammer curls
150x25/50x15-150x25/60x10-150x20/70x8

Bent rows
45x20-135x10

Hang snatch
135x5x5x2

Snatch grip power shrug
135x20+5 pull ups

Deadlift

Warm up

Speed

45x5-95x3x3-135x3-225x3-315x3-405x2- 495x2x2x2x2

Heavy work

545x1-585x2-600x4-switched to sumo 495x1-405x1-315x1- 225x3

Front squat

135x12x10-225x5x5x5-275x2

Broad jumps

7-8 jumps around 8ft

Sit ups

3 sets of 15-20

Went in deciding to try 600 for reps in a minute, like the event at my first strongman comp will be, and did the 4 in only 35 seconds, so probably can do about 6-8 in a minute.

press

Warm up

Strict press 45x5-95x5-135x3-155x3-185x1

Push press 205x1x1x1x1-225x1-245x1-275x1-300x0x0-295x1!-225x3-185axle clean and pressx2

Atlas stone trainer 200x3-245x3

Arms superset
Cable extension/hammer curl
150x25/50x20-150x25/60x20-150x25/70x15-150x25

Hi row plate loaded
180x20-270x15-360x4too heavy-270x10

Olympic Lifting Day

Tried a day dedicated to olympic lifting, and loved it. It will be a permanent part of my training.

Warm up

Clean, and press

45x5x5-95x3x3-115x2x2-135x2-185x2-225x2

Snatch
95x2-115x2-135x2x2-185x0-185x2 muscle snatch

Klokov press
135x3x10x10x10

Overhead triceps
95x10x10x10

Reverse band deadlifts

Warm up

Snatches
45x5-95x5-135x3

Deadlifts
135x3-add reverse bands-225x3-315x2-405x2-495x2-585x2-

635x2-675x2-700x2-725x2-765x1-800x1-835x1

Worked on form for cleans, and rack position.

Log Press

Warm up

Log Press
Barx5x5-log{80}x3x3-100x3-120x3-130x3-150x3-170x3- 190x2x2x2-220x2-240x2-260x0 (clean wasn't too hard, but tried the press 3 times. The log just knocked the wind out of me at the top.)

Floor press w/log
170x12-260x9x9x9

Arm superset
Cable extension/hammer curl
150x25/50x15-150x25/60x15- 150x25/75x10

Lat pulldown 
150x15x15x15

Forced conditioning

Was supposed to squat with one of the local crossfit coaches at their gym tonight, but he bailed without warning, and by the time that came to light all the other gyms were closed, and my home weights happened to be in the crossfit gym locked up. so after hours of rage, and withdrawals I decided to wrap up, and see if I could still hang on the heavy bag, and the results were, 15 minutes on a heavy bag with 30 second breaks every 1.5 minutes. Not bad, not good either, but not bad.

Bench pr

Warm up

Speed
45x10-95x5-135x3-185x3-225x3-275x2x2x2x2

Max
315x2-355x2-385x1!-added slingshot-405x2-425x1.5

Floor press
225x10-275x9x9x5-225x10