Wednesday 4.13.11
Meal Description | Ashley | Gerard |
Breakfast/snack | coffee 3 eggs 4 strawberries .75 oz dried cranberries 10:00 6 oz chicken | coffee 4 eggs 1 italian sausage |
Lunch | 9 oz chicken roasted veggies | |
Snack | ||
Dinner | IF |
Exercise | Ashley | Gerard |
Warm up | new warm up | |
Workout | 10 rounds for time of 7 pull ups (did 7 for first 2 rounds then dropped to 5 to be able to do them unbroken) 7 overhead squats 45# 7 push press 45# 20 double unders Time: 23 min | ½ reps on warmup with emphasis on glute activation BS: 185x5, 210x3, 235x1+ (3) Then: 2x4 135 with 35 lb dumb bells hanging off the bar Then: 2x10 w/ 135 fast but no bouncing GM: 5x3 with 135 (back tight at top/feel stretch then reverse, FORM) |
Post Workout |
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