Meal Description | Ashley | Gerard |
Breakfast/snack | Fasted for 16 hours - 4 eggs - 2 pieces turkey bacon - coffee | - 4 eggs 2 egg whites - 3 pieces turkey bacon - cheese - coffee - 1.5 oz almonds |
Lunch | - 5.5 oz tuna cake (made with spices and some lemon juice) 1.5 oz brie - spinach | - 9 oz chicken - broccoli and curry peppers |
Snack | .75 oz almonds | - 5.5 oz tuna cake - 1 oz brie |
Dinner | - 3 oz chicken | - 9 oz chicken - curry broccoli and peppers - cheese |
Today I was lucky enough to train at The Citadel. I was put through their lower body workout. I'm new to box squats, and hex bar deadlifts. Box squats are rough, they hit posterior chain more than I'm used to (hamstrings especially).. Here's the workout we did. The following weights were exported from a formula derived from the following one round max effort lifts.
Clean: 225
Squat: 265
-Gerard
Exercise | Ashley | Gerard |
Warm up | Dynamic Stretching, rolled, 10 walking lunges, 10 air squats, 10 jumping squats, 20 GHD sit ups with 15#, 10 GHRs, 10 burpees, 10 push ups, 5 back squats 45# | Jogged-foam rolled-lunge complex-bodyweight squats-empty bar bell work: cleans, overhead squats, front squats, lunges, etc. just to get blood flowing and build confidence with weight overhead. |
Workout | Front Squats 3x45 3x65 3x75 3x85 = heavy MC AMRAP in 10 min 3 front squats 75# 6 pull ups 9 GHRs Got 7 full rounds and 3 FS, 6 PU on 8th | 4 rounds 3 clean pulls at 165-10 hanging leg raises 4 rounds 2 cleans at 155 (full clean w/ FS performed) 5RM Box Squat with chains 135-145-155-165-175-185 (box at or slighly below parallel) 5RM Push Press (115-125-135-145-145) 3 rounds 5 hex bar deadlifts-5 TRX single leg squats (each leg) |
Post Workout | 3x10 with 80# RDL to CR Hip thrusts 3x30 second hollow rocks with 30 seconds rest |
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