April 21 -30

Apr-21
Active Recovery - 60-90min total
*Row/AD/Ski @ HR 100-140 BPM
*mix in 5-10min mobility chunks throughout  - completed

Apr-22
A. Squat Snatch - 20 reps for time @ 185#
*compare to 3:22 on Oct-9th -2:43 
B. Seated DB 2arm Shoulder Press @41x2 - 3 x 10-12; rest 2min (moderate, focus on maintaining midline stability) - 30 -40lbs
C. Seated Bnk Z-Press (snatch grip) @31x3 - 3 x 10-12; rest 2min (empty bar to start...build if possible) - completed at 75lbs
+
Team Training - teams of 3 same gender tng squat clean ladder for time. Each person competes the weight before moving on.
5@185, 4@225lbs, 3@ 255lbs, 2@285lbs, 1@ 315lbs 

Apr-23
AM
Running Tech work
+
Midline Stability Circuit
A1. Parallette L-sit - 5 x AMSAP; rest 30sec
A2. Sorensen Hold - 5 x AMSAP; rest 30sec
A3. 1/2 Kneeling Banded Pallof Press - 5 x 15 ea side; rest 60-90sec - completed

A. TnG Deadlift - 6 on the min for 6min @ 355#
B. Legless Rope Climb - 5 reps for time
*we tested this @ TTT camp this weekend, times were between 29-43sec - :43 secs

April 24 - 
Travel Prep

April 25 30- (Vacation)

1.5 mile soft sand run at moderate pace

5 rds for time
15 Sandbag Thrusters (100ish lbs)
15 burpees
100m swim

April 26 -

A. 20 lunges with 200ish lbs sand bag, rest 2-3 minutes
x 5

B. 21 strict muscle-ups in sets of 3
1 set every :90

April 27
500 burpees for time @90 degrees
49:00 with a poop break.

April 28 -

Partner workout ( 15 min at moderate pace for me 25 of each)
50 Sandbag cleans 120ish lbs
50 STO
50 burpees
50 over the shoulder
+
:30 min swim with fins at moderate pace

April 29
Rest/endurance eating at the buffet

April 30 -
1.5 mile run
2 rds
120 ft tire flip
15 CTB
1.5 mile run
+
3 rds for time
100ft sandbag pull through sand
15 Thrusters 100ish lbs