Pushing along

TRAINING

Part I (warm up)
MWod
1min on, :30 off (3 rounds)
ball slams (40#)
box jumps (20")
jump rope

Part II (strongman mile)
walk 1 mile w/ 50# vest + 45# plate
---13:59---

Part III (spun performance challenge)
100 double unders
5RFT
3 power cleans (185#)
6 ring push ups
9 ghd sit ups
100 double unders
---7:12---


NUTRITION

Breakfast: 5 large eggs, 3 pork bacon, grapes, 24oz water, 24oz black coffee, 4 d-a, 1600mg beta alanine

Lunch: 9oz steak, 4 cups mixed vegetables, almonds, dried fruit (pineapple, mangoes)

Snack: lara bar (cherry pie), 24oz water, 24oz black coffee

Snack: smoothie (8oz almond milk, 1 cup frozen fruit, coconut, almonds), 8oz pork, grapes

PreWorkout: 12oz frs, 5g creatine, 3200mg beta alanine

PostWorkout: 1.5 scoops recovery, 50oz water

Dinner: 8oz pork, 1.5 cups white rice, salsa, 16oz dark chocolate almond milk

Before bed: 3 zma, 1 fish oil, 1 vitamin d, 8oz water