13 - 19 April

Sunday:
Final Rest / Recovery.  Starting to gain weight back.

Monday:
AM:
[1a]  1/3 Lap Sprints (1 Mile) *Felt something start to hurt on inner knee tendon.
[1b]  Tabata Situps:  12, 12, 12, 12
[1c]  Tabata Pushups:  15, 15, 15, 13
[1d]  3x45 sec Planks
[2]  1 Lap of Walking Lunges (266m)
Time/Score:  ~10:30, 281 lunges (total)
PM:
[1]  7/13 Squat W3D1
Weight:  5x 4/8 @ 235lbs
[2]  12 min AMRAP
7 Deadlifts @ 185/125  225lbs  (must be unbroken)
10 Knees to Elbows (went unbroken)
13 Boxjumps @ 24inch
Score:  7+14, finished 8th round at 13:31
[3]  Complex:  Strict Press + Press to Split Jerk + Strict Press + Press to Split Jerk
Weight:  95, 95, 95, 95, 115, 115, 115, 115
[4]  Reverse Hyper:  1x24 100lbs

Tuesday:
[1]  Strength:  Push Press
Weight:  135x5, 155x5, 185x5, 185x4
[2]  For Time
21 Push Press @ 115lbs
21 Chest 2 Bar Pullups
Run 3 Laps (400m)
15 Push Press
15 C2B Pullups
Run 2 Laps
9 Push Press
9 C2B Pullups
Run 1 Lap
Time:  6:57  (unbroken Push Presses (fast), 3 sets each of 21/15 pullups, 9 butterfly.  Attacked each run round with sprinting the first lap.  This helped keep the body primed on each run round to go fast.  After the sprint lap, I would recover as needed, but if I can keep the pace I will.)
[3]  Reverse Hyper:  2x12 100lbs

Wednesday:
AM[1]  7/13 Squat W3D2
Weight:  5x 4/8 @ 225lbs

Thursday:
[1]  Work to a heavy Squat Clean Thruster (No Jerks/Push Jerks allowed)
Weight:  135+4 Thrusters, 155+4, 165+4, 185+2, 205, 205, 215, 215, 225, 225.
[2]  12-10-8-6-4-2
Squat Clean Thruster 135lbs
Hand Stand Walk 30 Feet (15' down & back)
Deficit Handstand Pushups  45 plates
Time:  29:58rx
*Felt really great during Handstand Walks.  Multiple Times I held my balance good and kept going.  Last two rounds though were very sloppy and fatigued.
[3]  Tabata Plank Hold:  8 rounds:  20 secs work, 10 secs rest.

Friday:
AM:
[1]  2 mile run for SQ PT.  First one for the year.  Ran on pavement with Vibrams, I can def. feel the fatigue coming in from not doing this.
PM:
[2]  Coaching
Saturday:
[1]  For Time:
30 Burpees
30 Box Jumps @ 30
30 Thrusters  @ 115
30 GHD Situps
30 Snatches  @ 115
30 Toes 2 Bar
Time:  17:00
[2]  10 Min AMRAP
3 Deadlifts @ 315
2 Rope Climbs
Score:  6 Rounds + 3 Deadlifts
[3]  7/13 Squat W3D3
Weight:  3x4 Front Squats @ 195lbs (Taken from floor as a Clean)