Just another Manic Monday

TRAINING:

   Part I (Warm up):

      MWOD, Baseline @ 75%

   Part II (Strength):

      back squat (1x5 @ 65% 1RM, 1x5 @ 70% 1RM, 1x5 @ 75% 1RM)
         weights: 260#-280#-300#
     
      fat grip dead lifts (5-4-3-2-2-2)
         weight: 315#

   Part III (Conditioning):

      shuttle sprints (310m x 2 w/ 2min break)
         total working time: 1:52

NUTRITION:

Breakfast (8:30AM) 3 large eggs, 3 pork bacon, 1 banana, 4 d-a, 1600mg beta alanine, 24oz black coffee

Snack (11:30AM) almonds, prunes

Lunch (12:30PM) 5oz grilled chicken, 4oz pork, 3 cups mixed vegetables, 24oz water, 24oz green tea

Preworkout (4:30PM) almonds, prunes, 3 frs chews, 16oz water, 5g creatine, 3200mg beta alanine

Postworkout (6:30PM) 1.5 scoops recovery, 33.8oz water

Dinner (7:00PM) 6oz steak, 2 cups mixed vegetables, 1 avocado, 3/4 cup white rice, salsa, 1 spoonful almond butter

Before bed (10:25PM) 3 zma, 1 fish oil