4.28.11

Thursday April 28

Meal Description	Ashley	Gerard
Breakfast/snack	2 eggs cheese coffee grapes	IF
Lunch	apple 7 oz chicken	9 oz chicken spinach
Snack	grapes
Dinner	spinach, chicken, cheese, grapes and balsamic vinegrett 2 corona lights	11 oz chicken cheese 2 corona lights

Exercise	Ashley	Gerard
Warm up	rest  day finals!	rest day finals!
Workout
Post Workout

4.28.11

Thursday April 28

Meal Description	Ashley	Gerard
Breakfast/snack	2 eggs cheese coffee grapes	IF
Lunch	apple 7 oz chicken	9 oz chicken spinach
Snack	grapes
Dinner	spinach, chicken, cheese, grapes and balsamic vinegrett 2 corona lights	11 oz chicken cheese 2 corona lights

Exercise	Ashley	Gerard
Warm up	rest  day finals!	rest day finals!
Workout
Post Workout

4.27.11

Wednesday April 27

Meal Description	Ashley	Gerard
Breakfast/snack	3 eggs coffee 5 oz chicken PWO: 1 scoop egg white protein	IF
Lunch	12:00 spinach salad with pepper jack cheese, grapes and tuna steak too many grapes	9 oz chicken spinach
Snack	IF	PWO: egg white protein
Dinner	IF

Exercise	Ashley	Gerard
Warm up	warm up	Warm up
Workout	squat strength program deload week 5x45 5x55 5x65 split squats and abs in between Then: 5 rounds for time 5 back squats 75# 10 Push ups 15 GHD 25 Double unders Time: 12 minutes	TABATA GHD Pull ups Wall touches (sprint from one side of garage to the other) Hip Thrusts Squats
Post Workout

4.26.11

Tuesday April 26

Meal Description	Ashley	Gerard
Breakfast/snack	3 egg omelet with ham, spinach, and cheese coffee 1 apple	IF
Lunch	late lunch at 3:00 salad with blue cheese, grapes, 6 oz salmon and balsamic vinaigrette	10 oz chicken and cheese
Snack		PWO: egg white protein
Dinner	IF	3 eggs, ham, chicken and cheese

Exercise	Ashley	Gerard
Warm up	warm up some bench but shoulder and back hurt so I stopped	Warm up Bench 5 – 160 5 – 180 5 – 210
Workout	TABATA GHD Pull ups Wall touches (sprint from one side of garage to the other) Hip Thrusts Squats	TABATA GHD Pull ups Wall touches (sprint from one side of garage to the other) Hip Thrusts Squats
Post Workout

4.25.11

Monday April 25            

Meal Description	Ashley	Gerard
Breakfast/snack	IF coffee diet coke	quiche chicken almond butter peanut m&ms
Lunch	3 egg omelet with 1 oz steak, 1 oz shrimp, 1 oz cheese
Snack	3 oz chicken, cucumbers PWO ½ scoop egg white protein	3 oz chicken PWO 1 scoop egg white protein
Dinner	IF	10 oz chicken, some tuna, steak, shrimp and cheese

Exercise	Ashley	Gerard
Warm up	warm up	warm up shoulder press 5-3-1 program
Workout	4 rounds AMRAP in 5 minutes 3 cleans 75# 6 burpees 9 jumping squats rest 90 seconds 1-4 rounds 2-4 rounds 3-3 rounds 4-3 rounds	4 rounds AMRAP in 5 minutes 3 cleans 155# 6 burpees 9 jumping squats rest 90 seconds 1-5 rounds 2-4 rounds 3-4 rounds 4-4 rounds
Post Workout

4.19.11

Tuesday 4.19.11

Meal Description	Ashley	Gerard
Breakfast/snack	3 eggs 2 pieces turkey bacon coffee grapes 1 serving peanut butter	IF
Lunch	late lunch at 3:00 omelet with mushrooms, peppers, ham side of fruit	10 oz chicken brussel sprouts
Snack		apple
Dinner	IF	eggs eggwhite protein

Exercise	Ashley	Gerard
Warm up	rest day	rest day
Workout
Post Workout

4.18.11

Monday 4.18.11

Meal Description	Ashley	Gerard
Breakfast/snack	3 eggs 2 pieces turkey bacon	IF
Lunch	late lunch at 1:30 1/4lb turkey burger 1 cup spinach 6 oz chicken	10 oz chicken broccoli
Snack	scoop eggwhite protein
Dinner	IF	1/4lb turkey burger 1 egg brussel sprouts

Exercise	Ashley	Gerard
Warm up	Warm up	Warm up
Workout	AMRAP in 8 min 10 cleans 65# 5 Thrusters 45# 15 pull ups Got 2 rounds + 10 cleans and 5 thrusters rest 4 minutes AMRAP in 8 min 20 KB swings 35# 30 walking lunges 40 double unders Got 2 rounds + 20 KB, 13 lunges rest 4 minutes AMRAP in 8 min 10 burpees 20 push ups 30 sit ups Got 2 rounds + 10 Burpees, 20 Pushups and 18 sit ups	AMRAP in 8 min 10 cleans 135# 5 Thrusters 135# 15 pull ups Got 3 rounds + 5 cleans rest 4 minutes AMRAP in 8 min 20 KB swings 35# 30 walking lunges 40 double unders Got 3 rounds + 10 KB rest 4 minutes AMRAP in 8 min 10 burpees 20 push ups 30 sit ups Got 3 rounds + 10 burpees, 20 push ups and 23 sit ups
Post Workout