130211

NUTRITION
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro)
(5 block)   1 banana (3 carb), 1 orange (2 carb)
               1/4 avocado (2.5 fat), 4 tbsp hummus (2.5 fat)
               8oz Perrier, 10oz black coffee
snack-    1.5oz beef jerky (3 pro)
(3 block) 1 banana (3 carb)
             9 butter toffee almonds (3 fat)
             24oz water, 10oz black coffee
lunch-    5oz chicken legs (5 pro)
(5 block) 1 cup cooked white rice (5 carb)
             15 butter toffee almonds (5 fat)
             24oz water
snack-       1.5 oz beef jerky (3 pro), 1 packet salmon (2 pro)
(4-5 block) 2 oranges (4 carb)
                12 almonds (4 fat)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner-   8oz salmon (6 pro)
(6 block) 1 cup quinoa (5-6 carb), mixed vegetables (1 carb)
             18 almonds (6 fat)
             8oz Perrier, 1 Bud Light
             vitamin D, fish oil

TRAINING
part A- job, mobility
part B- 50t2b (3 sets or less), :90 rest between sets
            -26, 15, 9
part C- 3 rounds, for time: 11:22
              1. 15 power cleans 135#
              2. 25 kb swings 70#
              3. 75 double unders
---10 minute rest---
part D- 10 muscle ups, for time: 1:48