Day 31

Wednesday February 2

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          2 eggs 2 egg whites -          2 pieces turkey bacon -          coffee	-          4 eggs 2 egg whites -          3 pieces turkey bacon -          Coffee -          1.5 oz almonds
Lunch	-          2 eggs	-          8oz shredded chicken -          Broccoli
Snack	-          ½ cucumber -          Shredded chicken	-         builder's bar
Dinner	-          Shredded chicken	-          9oz shredded chicken -          Protein shake

Exercise

Ashley

Gerard

Warm up Stretched, rolled, 10 air squats, 10 push ups, 10 walking lunges, 5 hand walk stretches, 10 GHD sit ups with 10#, 10 GHRs, 5 front squats 45#, 10 burpees, ran 400 meters Work out AMRAP in 7 min 3 thrusters 45# 5 HSPU 7 pull ups Got 5 rounds, + 3 thrusters and 5 HSPU Rest 3 minutes AMRAP in 7 min 3 hands up push ups 5 burpees 7 box jumps 8 rounds + 3 HUPU and 3 burpees Post workout 3x10 GHD sit ups 10# GHR RDL 75# Hip thursts 75# 60 second plank 60 second left plank 60 second right plank

warm up: Jog with ajax, roughly 3/4 miles rolled out dynamic hip opener Front Squat based.. 95-135 2 on the minute (this is still warmup, 10 lb increase) 135-180 1 on the minute (10 lb increase) still warming up Work Out: 6 sets of 2 FS at 80% (180 lbs) 5x5 RDL and Hip Thrusts at 180lbs 10 GHD/10BE-GHR with 35lbs behind neck

Sleep:

Ashley:  10:00-5:15am then from 5:30am-7:00am

Gerard: 10:00-5:30am (work schedule change)