130318

NUTRITION

breakfast- 4 eggs (over easy) (4 pro), 3 strips bacon (1 pro)

(5 block)   1/2 avocado (5 fat) 

                1 banana (3 carb), 1 orange (2 carb)

                16.9oz water, 20oz black coffee
lunch-   5oz Italian beef (5 pro)
(5-6 bl) 1 cup cooked white rice (5 carb), 12 asparagus spears (~1 carb)
            1/2 avocado (5 fat)
            16.9oz water
snack- 3oz deli sliced turkey
          granola w/ pecans 
          16.9oz water
preworkout- powerbar
                   12oz Americano (Starbucks)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- @ Qdoba
              steak burrito w/ extra rice, tomatoes, sour cream, queso, grilled veggies, and 
              lettuce
              32oz raspberry tea/lemonade mix
before bed- 1 vitamin c, 1 vitamin d, 2 zinc, 2 zma, 1 fish oil
                  16.9oz water

TRAINING
part a- 500m row
           10 back extensions, 10 ghd sit ups
           mobility, deadlift warm up
part b- 3 rounds, not for time: 
               50 double unders
               10 hspu (kipping)
part c- deadlift sets
               x5 @ 65%- 330#
               x4 @ 75%- 380#
               x3 @ 85%- 425# (supposed to be 430# but couldn't fit it on the bar)
part d- 3 rounds, for time: 5:56
               1. 10 deadlifts 275#
               2. 20 handstand push ups
          --3:00 rest--
part e- 3 rounds, for time: 6:58
               1. 20 hang power snatch 75#
               2. 20 ring dips 
part f- 1000m row (cool down)