130319

NUTRITION
breakfast- 4 eggs- scrambled (4 pro), 1oz deli sliced turkey (1 pro)
(5 block)   2 tbsp peanut butter (~5 fat)
                1 cup grapes (2 carb), 1 banana (3 carb)
                20oz water
snack- 3oz deli sliced black pepper turkey (3 pro)
(3 bl)  1 large orange (~2-3 carb)
          1 tbsp peanut butter (3 fat)
          20oz black coffee
lunch- 5oz shredded beef (5 pro) 
(5 bl)  1 cup cooked white rice (5 carb)
          2 tbsp peanut butter (5 fat)
          20oz water
snack/preworkout- powerbar
                            12oz Americano (taza)
during workout- 16oz water
post workout- 16oz (1 scoop) MusclePharm ReCon
                     16oz low fat chocolate milk
                     dried plantains 
dinner- spaghetti squash w/ ground beef, tomato paste, bacon and carrots (sauce)
           20oz Perrier
snack- 1/2 small contained gellato 

TRAINING
part a- 500m row
           2 x 10 back extensions, 10 ghd sit ups, 10 c2b pull ups
           shoulder 2 overhead warm up
part b- EMOTM 10:00: 185 for 2 sets, 205 for 3 sets
             ODD- 2 push press
             EVEN- 2 push jerk
             ---medium weight, work on speed
part c- EMOTM for as long as possible: 4 UB muscle ups
             ---6 full rounds, 2 on 7th round (finished with 4 more singles for 30 total)
part d- for time: 10:33
             5 rope climbs (~13'), 10 kb (53#) snatch right arm, 12 t2b
             4 rope climbs (~13'), 10 kb (53#) snatch left arm, 12 t2b
             3 rope climbs (~13'), 10 kb (53#) snatch right arm, 12 t2b
             2 rope climbs (~13'), 10 kb (53#) snatch left arm, 12 t2b
             1 rope climb (~13'), 20 kb (53#) snatch alternating arms, 12 t2b
part e- 1000m row (cool down)