Central East is Beast!

TRAINING:

Warm up
->arm swings, leg swings, lunges
Oly lifting
->snatch balance 5x2
->135#-155#-175#-190#-190#
Conditioning
->Part I
->3RFT
1. 5 muscle ups
2. 7 deadlifts (345#)
3. 9 bar facing burpees
->10:00 (4:45 for last 5 MU's alone)
->Part II
->bear complex (155#) x 7
1. power clean
2. front squat
3. push press
4. back squat
5. push press
->2:34
->Part III
->3x75m sprints


NUTRITION:

Breakfast: 4 large eggs, 4 pork bacon, 4 sausage patties, 16.9oz water, 40oz black coffee, 4 d-a, 1600mg beta alanine

Snack: 1 red apple, sunbutter, 32oz water

PreWorkout: 12oz water, 1 scoop Assault (muscle pharm), 3200mg beta alanine

PostWorkout: 32oz water, 1.5 scoops recovery

Snack: boat loads of shrimp, 2 beef sticks, 33.8oz water

Dinner: pork roast, 13 asparagus spears, sweet potato

BeforeBed: almonds