Monday March 7, Day 64
Meal Description | Ashley | Gerard |
Breakfast/snack | - coffee - 2 eggs | - 4 eggs - 3 pieces turkey bacon - 1 apple - coffee |
Lunch | - 6 oz chicken - broccoli - coffee | - 12 oz chicken - 6 oz broccoli |
Snack | - 2.5 oz tuna - 1 boiled egg - water | - 1.5 oz almonds |
Dinner | Fast | - 10 oz chicken - 1.5 oz almonds - 4 oz sweet potato |
Exercise | Ashley | Gerard |
Warm up | Dynamic stretching Rolled 10 walking lunges 10 air squats 10 pushups 10 GHD sit ups jogged 400m – butt kicks on the way back fun with pbc pipe 10 overhead squats with pbc 5 kb swings with 15# Gerard’s core warm up | |
Workout | MC 4 rounds for time run 400m 10 OH squats 45# 10 KB swings 35# Time: 12:31 | 5 rounds 1 full clean-1hang the 8 each arm Band Scaps 165-170-175-180-185 Back Squat 3x5 165-190-215 2x10 140 power pull 3x3 160-165-175 sled drag 300 x 2 trips down and back GHD's |
Post Workout | 3x10 with 45# Good Mornings Step Ups Lunges 3x30 seconds wall to wall sprints 1. 14 2. 14 3. 14 |
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