130416

Nutrition
morning weight- 209.3#
meal #1 (7:15am)- 3 eggs (scrambled)
                              3 strips of bacon
                              24oz water
                              Starbucks venti (20oz) Americano
meal #2 (9:30am)- 5oz deli over-roasted chicken
                             5oz imitation crab
                             1/2 cup pistachios
                              24oz water
meal #3 (12:00pm)- 3 chicken legs
                                1 medium avocado
                                24oz water
afternoon pick-me-up (2:15pm)- 10oz black coffee
meal #4 (3:30pm)- 2 tbsp peanut butter
pre-workout (5:00pm)- 1 packet FRS w/ 12oz water
                                     5g creatine monohydrate
post-workout (6:30pm)- 16oz (1 scoop) MusclePharm ReCon
meal #5 (8:00pm)- 9 pieces Hyvee sushi- california roll
                              5oz bacon-wrapped sirloin
                              1.5 cups mashed potatoes (homemade w/ red potatoes)
                              1 cup green beans
                              1/4 cup onions
                              40oz water
vitamins (9:30pm)- 1 vit c, 1 vit d, 2 zinc, 1 multi-vitamin, fish oil
                              8oz water, 6oz green juice

Training
a) 500m row
    mobility
b) 2 rounds, un-timed:
        1. 15 handstand push ups
        2. 8 kb swings 53#
        3. 8 goblet squats 53#
c) 20:00 to work up to heaviest possible:
        --1 clean pull + 1 hang clean + 2 front squats + 1 jerk
        --135, 185, 235, 285, 305, 315 (f jerk)
d) for time: 8:43
       1. 21 deadlifts 275#
       2. 12 muscle ups
       3. 15 deadlifts 275#
       4. 9 muscle ups
       5. 9 deadlifts 275#
       6. 6 muscle ups
e) 3xME strict t2b, rest as needed
       --10, 7, 8
f) 500m row (cool down)
g) BONUS- 1xME double unders- 301 (108 rep PR)