130325

NUTRITION
breakfast- bacon, egg and cheese sandwich on asiago cheese bagel (Panera)
               herb and garlic almonds 
               large coffee (black) (Panera)
               20oz water
lunch- 2 packets tuna (5 pro)
(5 bl)  1 cup cooked white rice (5 carb)
          24 herb and garlic almonds (5 fat)
          20oz water
snack- 3oz beef jerky
          1 red delicious apple
          lots of herb and garlic almonds
          20oz water
preworkout- 12oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- 4oz pork, 2oz crab
           1 cup cooked white rice
           amino sauce
           24oz water
before bed- vit c, vit d

TRAINING
part a- 500m row
           mobility
           handstand walk practice
           3 sets, not for time: 
                 10 hspu (kipping)
                 10 ghd sit ups
part b- EMOTM for 8:00- 1 clean + 1 hang (barbell just below knee) clean + 1 split jerk
             heavy as possible: 155, 175, 195, 215, 230, 240, 255, 275
part c- EMOTM for 5:00- 5 hang power cleans @ 225#
part d- 4 rounds, for time: 7:48
             1. 5 box jumps 36"
             2. 10 t2b
             3. 5 ohs 155#
             4. 10 burpees
           -------2:00 rest---------
           4 rounds, for time: 10:02
             1. 5 box jumps 36"
             2. 10 c2b pull ups
             3. 5 thursters 155#
             4. 10 burpees