130409- Day #1 of Regional Nutrition and Training

Nutrition
meal #1 (7:15am)- 4 large eggs (scrambled), 3 strips thick bacon 
                           24oz water 
meal #2 (9:30am)- 1 packet starkist tuna creations (lemon pepper flavored)
                           1/3 cup whole cashews roasted w/ sea salt
                           24oz water
meal #3 (12:00pm)- 2 packets starkist tuna creations (lemon pepper, hickory smoked)
                            1/2 cup shelled "wonderful" pistachios
                             24oz water
meal #4 (3:30pm)- 4oz steak ends 
preworkout (5:00pm)- 1 FRS packet w/ 12oz water
                                 5g creatine monohydrate 
postworkout (6:30pm)- 16oz (1 scoop) MusclePharm ReCon
                                  banana nut Clifbar
meal #5 (8:30pm)- 1 1/2 cups cooked white rice
                         8oz imitation crab
                         5oz steak ends w/ mushrooms and peppers
                         2 tbsp hummus
                         amino acid sauce 
                         24oz water
meal #6 (9:30pm)- 16oz chocolate whole milk 
                           1 banana
                           2 tbsp almond butter
                           ice 
vitamins (10:00pm)- 1 vit c, 1 vit d, 2 zinc, fish oil w/ 6oz water

TRAINING
a) 500m row 
    2 rounds, untimed: 
        1. max handstand hold
        2. 8 kb swings 53#
        3. 8 goblet squats 53#
b) EMOTM for as long as possible: 
     1st minute- 1 power clean + 1 front squat
     2nd minute- 1 power clean + 2 front squats 
     3rd minute- 1 power clean + 3 front squats 
     ...and so on until you fail a rep or do not finish within the minute
     sets- 1. 185, 2. 205, 3. 225, 4. 245, 5. 265, 6. 285, 7. 305 (did not finish within minute)
c) "Amanda": 5:46 (previous PR was 7:40 in June 2012)
      9-7-5
        1. muscle ups
        2. 135# squat snatches 
d) 1000m row (cool down)