Saturday March 5, Day 62
Exercise | Ashley | Gerard |
Warm up | Ran with ajax for 1.5 miles Rolled out 10 air squats 3x10 GHD sit ups 2x10 GHR pass throughs with PBC pipe 5 squats with 65# | Ladder drills x 10 |
Workout | MC 21-15-9 Power Cleans 65# Pull ups Time : almost 10 min Rest 3 minutes 9-15-21 Push Jerks 65# GHD sit ups Time: around 7 min (didn’t write times down for these) | 3 rounds, 1 prowler push with 4 plates, 1 prowler rope pull with 4 plates, 5 tire flips, 5 75 lb keg lunges (each leg) then active rest aka “pretty arm work” 3 rounds 10 curls, 10 skull crushers, 10 ghd then max sprints in 30 seconds x 3 rounds with approximately 3 minutes rest 17-17-17 gassed but technique led to = performance |
Post Workout | stretched |
Meal Description | Ashley | Gerard |
Breakfast/snack | - 1 serving peanut butter | - 4 eggs - 3 pieces turkey bacon 1 apple/1 tbsp peanut butter |
Lunch | - 2 hard boiled eggs - coffee - water | - Post work out, 1 buiilders bar, 1 low sugar detour bar.. totaling 35g protein 1 servings almond butter 2 free cookies from harris teeter |
Snack | - 1 serving peanut butter - tortilla chips and lots of cheese dip at someone’s house…(I was really hungry and shouldn’t have eaten all this…yuck) - 1 beer | - 6 oz chicken - tortilla chips - tortilla chips and cheese dip - 2 beers |
Dinner | - 6 oz chicken with cheese, and salsa - water | - 9 oz chicken, cheese, salsa and tortilla chips |
Sunday March 6, Day 63
Meal Description | Ashley | Gerard |
Breakfast/snack | - coffee - 1.5 servings peanut butter | |
Lunch | - 3 oz tuna with 1 hard boiled egg and mustard - water | |
Snack | - 3 oz tuna with 1 hard boiled egg and mustard - diet coke | |
Dinner | - 5 oz turkey burger with cheese and salsa and guacamole - 6 oz sweet potato fries | - 8 oz turkey burger with 1 fried egg, cheese, salsa and guacamole - 6 oz sweet potato fries |
Exercise | Ashley | Gerard |
Warm up | Ran with ajax for a mile Dynamic stretching Rolled 10 push ups 10 air squats 10 GHD sit ups Back Squats 5x65# 3x75# 3x85# leg swings | rest day |
Workout | Strength/MC (didn’t want to do both so I combined them) 7 rounds of 3 heavy back squats 95# 15 GHD sit ups Time: 9:41 | |
Post Workout | 2x10 at 85# RDL HT - got horrible cramp in my foot and couldn’t do my last set of 10 reps…grrr |
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