130212

NUTRITION
breakfast- 4 eggs (4 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro)
               1/2 cup dry oats + 1 cup water (3 carb), 1 banana (3 carb)
               2 tbsp almond butter (5 fat), 2 tbsp hummus (1 fat)
               33.8oz Perrier
snack-   1 packet tuna (~3 pro), 1oz chicken (1 pro)
(4 block 2 oranges (4 carb)
  -fat)    forgot my almonds at home, so not fat. will get extra fat later
            20oz black coffee
lunch-    5oz chicken legs (5 pro)
(5 block  1 cup cooked white rice (5 carb)
   -fat)   same as snack. no almonds at school. slacking on fat. 
            20oz water
snack-       1 packet of salmon (2 pro)
(2-4 block) 1 orange (2 carb)
                12 almonds (4 fat)
                large iced coffee
during workout- 20oz water
post workout- 16oz (1 scoop) MusclePharm ReCon, 16oz Pom tea
dinner-   3 chicken sausages (6 pro)
(6 block) 1 orange (2 carb), 1 banana (3 carb), 3/4 cup tomatoes (1 carb) 
             1/2 avocado (5 fat), 2 tbsp hummus (1 fat)

TRAINING
part a- 400m run, 500m row, mobility (shoulders and hip flexors), push jerk
part b- EMOTM for 8:00- 3 push jerks (progressive weights)
               -165, 185, 195, 205, 215, 225, 235, 250
part c- for time: 7:45
              800m row, 40 burpees, 400m row, 20 burpees
part d- 3xME ring dip: 22, 17, 17
               ---rest :60---
           3x20 ghd sit ups
               ---rest :60---
           3x4 barbell TGU: 65, 65, 65