Friday February 25, Day 54
Meal Description | Ashley | Gerard |
Breakfast/snack | - 3 eggs - 2 pieces turkey bacon - spoonful almond butter - coffee | - 4 eggs 2 egg whites - 3 pieces turkey bacon - 1.5 oz almonds - almond butter - coffee |
Lunch | - chicken - cheese - coffee | -9.5 oz chicken - broccoli - peppers |
Snack | - tortilla chips - salsa | - 1.5 oz almonds - tortilla chips and salsa |
Dinner | -paleo chicken quesadillas with peppers and black olives - wine - ice cream with mixed berries | - paleo chicken quesadillas with peppers - corona lights - ice cream with mixed berries |
Exercise | Ashley | Gerard |
Warm up | Dynamic stretching, foam rolled, 10 walking lunges, 10 air squats, PBC pipe pass-throughs Then 20 -10 – 5 GHD sit ups 10# 4-count flutter kicks 3 clean and jerks with 45# 1 clean and jerk with 65# | dynamic warmup, foam rolling |
Workout | 3 rounds for time of: 3 x Cindy (5 pull ups, 10 push ups, 15 air squats) 10 Clean and Jerks Time: 18:07 UGH | hang cleans-abs 5 sets of 2/5 sets of 10 170-175-180-185-190 back squats 4x3 165-180-200-225 ass to grass 4x4e 35lb goblet split squat 4x10 abs .one set of each... then repeat power pull-abs 4x5 and 3x10 140-145-155 |
Post Workout | 3x10 lunges 45# Unilateral step ups 25# (5 each leg) GHD back extentions |
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