Day 69

Thursday March 10 Day 69

Meal Description	Ashley	Gerard
Breakfast/snack	- coffee -2 eggs -3 pieces turkey bacon	- 4 eggs - 3 pieces turkey bacon - 1.5 oz almonds
Lunch	- 2 eggs - 1 serving peanut butter	- 10 oz chicken - 6 oz curry coconut broccoli and peppers
Snack		- 3 eggs - 1 serving peanut butter
Dinner	- 6 oz chicken - curry coconut broccoli and peppers	- 10 oz chicken

Exercise	Ashley	Gerard
Warm up	Dynamic stretching, rolled, 10 walking lunges, 10 air squats, 10 pushups,  Gerard’s core warm up	rest day
Workout	3 rounds 400m run 20 burpees 30 GHD sit ups Time: 16:42
Post Workout

Day 68

Wednesday March 9, Day 68

Meal Description	Ashley	Gerard
Breakfast/snack	- coffee - 2 eggs - 2 pieces turkey bacon - 2 eggs	- 4 eggs - pieces turkey bacon - coffee - 1.5 oz almonds
Lunch	- salad with chicken and cheese at 4:00	- 10 oz chicken - 6 oz broccoli
Snack	- diet coke	- 1.5 oz almonds - 5 oz turkey burger
Dinner	None – fasting	- 10 oz chicken

Exercise	Ashley	Gerard
Warm up	Dynamic stretching, 10 walking lunges, 10 jumping squats, 10 GHD sit ups, 10 push ups, 10 burpees, pass throughs with pbc, 5 squats with 45#
Workout	Strength day Front Squats 3@65# 3@75# then 5 sets of 3@85# 10 GHD sit ups	power pull 4x5 @ 175 1 full clean-1 hang 4x2 145-155-165-175 box squat 5x5 165-185-195-205-215 (7 times, PR on reps) push press 5rm 165 1 legged squats 3x5E sit ups 3x15
Post Workout	3x10 @ 85 # RDL HT

Day 65

Tuesday March 8, Day 65

Meal Description	Ashley	Gerard
Breakfast/snack	- 3 eggs - 2 pieces turkey bacon - coffee	- 4 eggs - 3 pieces turkey bacon - coffee - 1.5 oz almonds
Lunch	- 6 oz tuna - 1 egg	- 10 oz chicken - broccoli
Snack	- 2 pieces turkey bacon	- 1.5 oz almonds
Dinner		- 10 oz chicken

Exercise	Ashley	Gerard
Warm up	Dynamic stretching, 10 walking lunges, 10 jumping squats, 10 air squats, pass throughs with pbc pipe, 5 over head squats pbc pipe, 10 GHD sit ups 10#, 10 GHD back extensions 10#, 10 push ups, 10 burpees	rest day
Workout	MC 4 rounds 400 meter run 50 air squats Time: 15:31
Post Workout

Day 64

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

Days 62 and 63

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