130311

NUTRITION
breakfast- @ Village Inn
                  Philly Steak Scrambler 
                     shredded steak, onions, peppers, cheese, breakfast potatoes, 
                     2 eggs (over easy), 3 small pancakes w/ butter and syrup
                  24oz black coffee, 32.9oz water
snack- trail mix
preworkout- powerbar
                 10oz black coffee
during workout- 24oz water
post workout- 16oz (1 scoop) MusclePharm Amino1
                    16oz whole chocolate milk
dinner- ~5oz baked chicken
           1/2 sweet potato
           1 cup cooked white rice 
           25.3oz Perrier, 16.9oz water
before bed- 33.8oz water
                 2 zma, 2 zinc, 1 vitamin d, 1 vitamin c, fish oil

TRAINING
part a- 1000m row
           mobility
           squat clean + sh2oh warm up sets
part b- EMOTM 12:00
            ODD- 1 squat clean + 1 push jerk 
            EVEN- 2 hang squat clean thrusters
             weights for each- 220, 220, 230, 240, 240, 250
part c- 6:00 amrap: 4 rounds
              1. 4 squat cleans 205#
              2. 4 push jerks 205#
              3. 12 t2b
          2:00 rest
          4:00 amrap: 4 rounds +6 reps (finished 5th round after time)
              1. 2 squat cleans 205#
              2. 2 push jerks 205#
              3. 6 t2b
          1:00 rest
part d- EMOTM 8:00
              2 wall walks + 4 wall facing hspu 
part e- 500m row (cool down)