Workouts in Feb:
PRs:
- Deadlift: trap bar 255 lbs (orig 250 lbs) 1 RM. 235 lbs 3 RM.
- Overhead press: 45 lbs

Deloading.

Workout sample: Split B Flex Friday

Workouts in March:
PR:
- Trap bar carried 225 lbs for ~10 yards.

Week ~ 03/05/2017

03/01/2017: Total Body Strength (TBS) Actively recovery/regeneration: Hypertrophy, i.e., 10 * 2 for every workout instead of 3 * 5 or 5 * 5. PR: Trap bar carried 225 lbs for ~10 yards.

03/02/2017: TBS Split A: Deadlift + Inclined bench press

03/03/2017: TBS Split B Flex Friday: Squat + Upper body , Metabolic Challenge (MC, i.e., HITT & Crossfit) Flex Friday

03/04/2017: Active recovery: Air bike 6 miles, Squat + Bench + Deadlift with low intensity, Abs wheel

03/05/2017: Active recovery: Air bike 5.6 miles

Week ~ 03/12/2017

03/06/2017: Air Bike Challenge: Air bike 7.3 miles. PR: max 29.5 miles/hour. 0.5 mile 82 seconds.

Total Body Strength: Split A: Deadlift + Bench press
Prep: repeat 3 times: leg lowering 3 each leg; tall kneeling over head press 3 each side; no hands get up * 5
Block #1: Plan: Deadlift 3*4 intensity 8.5 1RM, Actual: 195 lbs 3*1 + 1; 185 lbs 3*1; 155 lbs 5*1, 135 lbs 5*1.
Block #2 * 3: Bench press with dumbbell (DB) * 5, actual 25 lbs each side; Romanian deadlift with DB * 5, actual 30 lbs each side
Block #3 * 3~4: Inclined bench press with DB * 10, actual 20 lbs each side * 8, 17.5 lbs each side * 10, and * 12; Hamstring fallout * 5
Block #4 Optional: air bike challenge; triceps super set - skipped

Metabolic Challenge:
Prep:
- deadbug
- versa
- knee hug to touch
Work: Spin - 10s(work):20s(rest) * 7, 7 stations
- power skip
- versa
- air bike
- squat j.u.m.p./slam
- rower
- chest slam
- sled/farmer carry

03/07/2017: Air Bike Challenge: Air bike 0.5 mile 16 calories.

Total Body Strength: Split B - Squat + Row

Prep * 4:
- Air bike 6 calories
- No hand get up *3
- Bear squat to stand * 3
- High straddle stretch * 3 each side

Block 1 * 4: Peak
- Goblet squat: 8.5 RM, *3. Actual: back squat 115 lbs * 5 *5.

Block 2 * 3
Circle 1:
- Lunge with DB/KB * 5 each side
- Sit cable pull down *10
Circle 2:
- Straddle row * 5 each side
- TRX row till failure

Block 3:
Bicep curl 10 * 3. Actual: 15 lbs each side * 10, 17.5 lbs each side * 10, 20 lbs each side * 4 + 17.5 lbs *6

Bonus:
Abs wheel 10*3


3/8/2017: Active recovery

Prep * 2:
- Side chest slam * 5 each side
- No hands get up * 4
- Cable chop * 5- Bear crawl forward/backward 10 steps
- Suitcase carry, 50 yards each side (24 kg)

Block 1 * 5
Trap bar carry ~ 1.5 * Body wight until failure. Actual: 195 lbs * ~ 30 yards, 225 lbs * ~ 10 yards, 165 lbs * 40 yards total

Block 2 * 5
Turkish get up * 2 each side

Block 3
Versa 250 feet

Bonus
Abs wheel * 32

3/9/2017:
Airbike Challenge: 5.1+5.2+0.6+5.3=16.2 miles

Total Body Strength

Prep: 10 mins

- Roll to stand
- Bear crawl * 10
...

Block 1 * 4

Bench Press: 3 reps, intensity 8-8.5 1RM
Actual: 60 lbs: 5 reps * 3, 4 reps * 2, 3 reps; 65 lbs: 2 reps * 2 sets

Block 2 * 3 sets, intensity 7-8 1RM

Super set/mini circle:
- Tall Kneeling Overhead Press * 10. Actual: 20 lbs each side * 10, 17.5 lbs each side * 10, 15 lbs each side * 10.
- Romanian Deadlift DB * 10 . Actual: 30 lbs each side * 10 reps * 3.

Super set/mini circle:
- Bench Press DB * 10. Actual: 20 lbs * 10 reps * 3 sets.
- Deadlift Trapbar * 8. Actual: 135 lbs * 8 reps, 155 lbs * 8 reps * 2 sets

3/10/2017:
Airbike Challenge: 4.6 + 5.1 + 23 + 20.1 = 52.7 miles

Awarded weekly trophy because I have air biked the longest distance for this week's air bike challenge!

3/11/2017:

Eclipse weight loss program for 30 minutes.Trail hike for 2+ miles.

3/12/2017:

Circled through
- Rower: 5 mins
- Air bike: 5 mins
- Rope: 3 mines
- Versa: 3 mins
- Eclipse: 10 mins
3/13/2017

Prep: 10 mins
No hand stand up * 4
No hand stand up with momentant * 4
Bike 4 cals
KB swing * 10

Block 1: * 4
8-8.5 RPE
Deadlift * 3

Block 2: * 2
7-7.5 RPE
mini circuit: Bench press * 10, Hamstring fallout * 8
mini circuit: Inclined bench press * 10, RDL * 8

Block 3:
Rope 100 feet
Versa 250 feet
Tricep extension 20 lbs * 8 * 3

Bonus:
Abs wheel 10 * 3

3/14 None

3/15 Metabolic Challenge (40s work/ 20s rest * 6)

1. Overhead press, TRX tricep row
2. Versa/Bike/Row
3. Lateral bear crawl, dead bug
4. RDL, glute bridge walkout
Finisher: team of 6, versa 1000 feet, bike 3 miles, row 200 feet

3/16 Total Body Strength
Prep: 10 mins
- Resistance band bench press * 10
- Tall kneeling overhead press * 6
- Scapula push up * 8 + bear crawl 20 steps
- Medicine ball fall out * 8


Block 1 * 4
Bench press BB 3 reps, 8-8.5 RM (Actual 65 lbs for 2 reps * 2, 60 lbs for 3 reps * 3)

Block 2
- Bench press DB * 10 (20 lbs each side)
- Hamstring fallout * 3
- Push up as many as possible
- RDL DB * 10 (25 lbs each side)

Block 3
Rope 100 feet (1min1s, :()

Bonus:
- Abs wheel 10*3
- Row 22 mines 200 cals
3/17 Metabolic Challenge + Total Body Strength

MC:
Prep:
No hands gets up * 4
KB Swing * 10

40s work/20 rest * 4
- heavy sled push / bicep curls with DBs
- versa/sit resistence band row
- air bike / pack should hang
- medicine ball slam
- push up / tricep row
- row/trx row

TBS:
Prep:
- Resistance band squat * 6
- Bear crawl to squat + heart beat * 6
- No hands gets up w/ KB/DB * 4

Block 1 * 4
Heavy Back Squat * 3 reps, 8-8.5 REP. Actual: 95 lbs * 5 * 5, 115 lbs * 5

Block 2 * 1 or 2
- Bicep Curl with EZ bar * 10. Actual: 45 lbs * 10.
- Sit cable row w/ full stack
...

Block 3
- Muscle up. Actual: can't do
- Steel bench press drop sets. Actual: 65 lbs * 2, 55 lbs * 5, 45 lbs * 10
...
3/18
- row 20 mins
- hike 2 miles 40 mins

3/19
- hike 4 miles 40 mins * 2
==========
Week 12 of 2017
3/20 TBS
Prep: 10 mins
- DL cable pull
- Partner glut bridge
- Resistant band in/out * 10
- Bike 5 Cals

Block 1: 8-8.5 REP
warm up sets (135 lbs * 7, 155 * 5, 175 * 5, 185 * 5, 205 *3), working set (225 lbs) * 3 reps * 4

Block 2: 7 REP
- BP BB: 45 lbs * 10, 55 lbs * 5 * 2
- RDL: DB * 10
- Hamstring fallout * 8
- OHP: 45 lbs * 3, *2, * 1 * 5

Block 3:
Rope pull 100 feet: 28:64s PR

Sprint Triathlon kickoff (750 m swim, 12 miles bike, 5 km run)
5km/3.1miles: 45'40". 340 cals

3/21

TBS
Prep:
- No hand to half kneeling *3 each side
- Squat with heart beat * 10
- Resist band squat 2 ways (OH, Row) * 10
- World greatest stretch * 3 each side

Block 1: heavy squat 8-8.5 REP * 3 reps * 4.
Actual: warm up sets (45 lbs * 5, 65 lbs * 5, 85 lbs * 5, 95 lbs * 5, 115 lbs *5), working sets: 135 lbs * 5 reps * 5

Block 2 * 3: 7 REP
- partner towel row
- barbell row 60 lbs * 10 reps
- trx row (bridge) with pause: as many as possible
- tall cable row * 20 reps

Block 3
- Rope 100 feet
- Versa 100 feet * 2 (skipped)
- Bicep curls * 10 reps * 3. Actual: 45 lbs * 5 reps * 3

Sprint Triathlon: run 5 kms / 3.1 miles: 34'17". 350 Cals.

Hike: 1 hour ~ 3 miles

3/22

TBS
Prep
- No hands get up * 4
- baby roll side by side, back and forth * 4
...

Block 1: 1.5 * BW trap bar carry * 5
195 lbs * 40 feets?

Block 2: Squat: 45 lbs * 10, 65 lbs * 5, 85 lbs * 5, 95 lbs * 5, 115 lbs * 5

Sprint Triathlon: 12 miles bike: 31'13". 750 meters swim: 31'24"

Metabolic Challenge
Prep
- No hands get up * 4
- baby roll side by side, back and forth * 4

26s/14s * 6
- Heavy sled push / stability ball plank
- Versa
- Air bike
- Stair case carry 45 lbs
- Medicine ball overhead slam / side slam
- KB squat 4 counts / swing
- Partner towel row


3/23
TBS
Prep 12 mins
- Single leg led roll * 4 each side
- Hallow hold roll * 4 each side
- Tall cable row * 20

Block 1: BP 8-8.5 RPE * 3 rep * 4. Warm up sets: 5 RPE, 6 RPE, 7 RPM.
Actual: 45 lbs * 10, 55 lbs * 5, 65 lbs * 3, 70 lbs * 2, 70 lbs * 1.5, 70 lbs * 1.5

Block 2: * 3, 7 RPE
- DL: Trap bar: 135 lbs * 5, 155 lbs * 5, 175 lbs * 5, 165 lbs * 5
- Push up: AMAP. Actual 5 * 3
- Inclined BP * 10 (20 lbs each side)
- Hamstring fallout * 3

Block 3: Rope 100 feet

Bonus: Abs wheel * 30

3/24
Prep: 12 mins
- No hands to half kneeling * 4 each side
- Bird dog row * 10 each side
- 90/90

Block 1: Squat, RPE 8-8.5, * 3 reps * 4 sets. Warm up: 50% * 10 reps, 60% * 5-9 reps, 70% * 1-5 reps
Actual: warm up sets: 45 lbs * 10, 65 lbs * 5, 85 lbs * 5, 95 lbs * 5, 115 lbs * 5, 135 lbs * 5, work sets: 140 lbs * 5 * 5

Block 2:
- Incline bench press DB * 10: 20 lbs each side
- Bicep curl * 10: 15 lbs each side
- TRX row AMAP: skipped
- Tall cable row: 45 lbs * 20, 75 lbs * 10

Block 3:
- Rope pulling: 100 feet: 27.23"

Bonus:
- Abs wheel: * 30

Body fat: 19.9
BMI: 21

Workouts in April
PR:
Bench: 75 lb

Workouts in May
PR:
Deadlift: trap bar 280 lb, conventional bar 245 lb

Workouts in June
PR:
Squat: 175 lb single, 165 lb 5*5

Workouts in July
PR
Bench: 60 lb 5*5, 80 lb single

Workouts in Aug
PR:
Bench: 65 lb 5 * 5, 80 lb single

Workouts in Sept
PR:
Bench: 70 lb 5*5, 90 lb Single, 55 lb 27 reps
Squat: 185 lb but didn't reach depth, can walk out with 205 lb
Trap bar carry: 225 lb * 25 yards
Tire Flip: 10+ reps continuously