130312

NUTRITION
breakfast- 4 eggs (scrambled) (4 pro), 3 strips of bacon (1 pro)
(5 block)   1 banana (3 carb), 1 orange (2 carb)
               2 tbsp guacamole (1.5 fat), pistachios/pecans (3.5 fat)
               25.3oz Perrier 
snack- 20oz black coffee
lunch- 2 packets of tuna (5 pro)   
(5 bl)  1 cup cooked white rice (5 carb)
          2 tbsp guacamole (1.5 fat), pecans (3.5 fat)
          16.9oz water
snack- 3oz deli sliced ham
          power bar
pre workout- 16oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm Amino1
                    16oz whole chocolate milk
dinner- shredded steak w/ mixed peppers and onions
           33.8oz water
snack- chips and salsa (cheat)
          2 "no-bake" cookies (cheat)
          16.9oz water
          2 zma

TRAINING
part a- 1000m row, mobility, snatch pull warm up sets
part b- 7x2 3-stop snatch pulls, rest 60-90 seconds
            315, 315, 315, 335, 335, 335, 335
part c- 3x15 ghd sit ups, rest 45 seconds
          3x10 weighted strict glute ham raise, rest 45 seconds (10#, 10#, 10#)
          3x5 skin the cat (good control through movement)
part d- 6 rounds, for time: 12:10
               1. 7 ohs 120#
               2. 5 box jumps 36"
               3. 5 muscle ups
part e- 500m row (cool down)
          7 UB bar muscle ups (not max set, just wanted to see if I could get 7)