Let me preface everything by saying that I had to workout tonight instead of tomorrow sometime because I'm heading to Colombus for the National throws coaches convention. So with that said here's the highlights from my night time training session:

Speed squats
275 12x2, 30 second rest periods

Speed deads
315 12x2 roughly 30 second rest periods

then I worked up to a heavy single off the floor, where I hit an alltime PR: 545, I'm still pretty pumped.

Then I did some accessory stuff

GHRs
2x20

that's it
time to eat, and pack

DB bench 5x10, 90,90,90 80,80

Purple band face pulls 3x20

Sledge Hammer hits 2x1 min as many as possible

Lying tricept extensions with the kettle bell 2x10 each arm

Front raise throws: two reds, I did a front raise then I threw the plate for height 2 throws per set for 6 or 7 sets, I like these a lot

Some Hammer curls (for sam)

some jump roping

It's FEEEEDING TIME!!

Worked up to 305x1, missed 315, still pretty happy though, this was the first time I've ever put up 300+ without a shirt, or boards.

lockouts worked up to 365x3, then I missed on 405, this was a huge strain. I went off the 10 hole, it was basically a half rep

Low rows 3x8 220, 240, 250

Scare crows 3x10

front raise 3x10 finished 10 with a throw

Power Cleans worked up to 265 for a bunch of singles

complexs everything was x5

RDLs
Bent over rows
Front squats
overhead press
heaving snatch balances
olympic squats

5 sets of these guys with 50Kg, very limited rest times

Prowler: 3 trips

Good workout to loosen up the legs from yesterday.

Weight THROW!! Today was the first day out with the weight.
Basic warm-up
20 dowel shadow turns
10 winds
15-20 turns w/out release
wind 1 turn
wind 2 turn
push 3 turn
3x10 shadow turns
wind 4 turn >55
3x 5winds(Dowel) into 2 turns
push 3 turn >55
3x winds in 3 turns (Dowel)
push 3 turn >50
3x 5 turns (Dowel)
push 4 turn, fell off at end <50
Wind 3 turn >50

Cambered Bar box squat, doubles up to 365, singles at 405, 425, 445, and I needed a tap from hamer,but I stood up with 465.

cambered bar with 145 10,9,8,7,6,5,4,3,2,1 that was good times...

Pull throughs with green band 3x15-20

Hanging leg raise 4x17-20