130413

Nutrition
morning weight- 210.7
pre-workout #1- 1 packet FRS w/ 5g creatine monohydrate in 12oz water 
post-workout #2- 16oz (1 scoop) MusclePharm ReCon 
                         1 banana, 1 hyvee protein bar 
meal #1- 3 eggs (over easy) w/ 1/2 cup cooked quinoa 
                3 strips of bacon 
                25.8oz Perrier
                8oz whole milk w/ 2 scoops Progenex Recovery, 2 tbsp peanut butter, and ice 
pre-workout #2- 10oz black coffee, 24oz water
post-workout #2- 16 (1 scoop) MusclePharm ReCon 
                               1 orange, 4oz deli chicken
meal #2- 10oz top of round steak 
                 1 medium avocado 
                 3 cups salad w/ 3 tbsp vinaigrette dressing 
                 2 tbsp peanut butter
                 24oz water
meal #3- 2/3 cups honey cinnamon almonds 
                16oz Perrier 
vitamins- 1 vit c, 1 vit d, 2 zinc, 1 multi-vitamin, fish oil
                 12oz water 

Training
Morning Session (7:30am) @ CF-402 
   a) 1000m row 
        mobility
   b) 3 rounds, un-timed 
          1. 15 handstand push ups
          2. 30 double unders 
   c) 20:00 to work up to heavy complex: 
          1 full snatch + 1 hang snatch + 2 overhead squats 
          --135, 155, 175, 195, 215, 225, 235
   d) "Helen" - 8:14 (:05 PR)
          --need to get this under 8:00 
   e) 500m row (cool down)
Afternoon Session (2:00pm) @ LCHS
   a) 500m row 
        mobility
        deadlift/dumbbell squat clean thruster warm-up sets 
   b) for time: 12:08
        20 lateral stick jumps 24", 20 burpees to plate, 20 db sq clean thrusters 60#, 
        20 lateral stick jumps 24", 20 burpees to plate, 30 ball slams 30#, 
        20 lateral stick jumps 24", 20 burpees to plate, 20 deadlifts 315#
        http://www.youtube.com/watch?v=XGG8gCtb7d4
   c) 500m row
       mobility