130417

Nutrition
morning weight- 208.6#
meal #1 (7:15am)- 3 eggs (scrambled)
                             2 strips of bacon
                             23.7oz bottled water
                             venti (20oz) Americano (starbucks)
meal #2 (9:30am)- 5oz deli chicken
                             3 cups mixed green w/ ~3 tbsp vinaigrette
                             12oz americano (taza)
meal #3 (11:45am)- 5oz imitation crab
                                3 chicken legs (smart chicken)
                                1 medium avocado
                                48oz water (24oz at 2:15pm)
pre-workout- 2 tbsp peanut butter
                      1 package FRS w/ 12oz water
                      5g creatine monohydrate
post-workout- 16oz (1 scoop) MusclePharm ReCon
                       24oz water
cheat meal- @ Freddy's
                       triple steakburger w/ cheese and bacon
                       large fries
                       2 containers Freddy's sauce
                       20oz A&W root beer
                       12oz whole milk
vitamins- 1 vit c, 2 vit d, 2 zinc, 1 multi-vitamin, fish oil
               8oz whole milk, 24oz water

Training
a) 500m row (~2:15 pace)
    mobility
b) wall ball ladder:
        40 UB wall balls
             :30 rest
        30 UB wall balls
             :20 rest
        20 UB wall balls
             :10 rest
        10 UB wall balls
c) strength/conditioning:
        1. 3x20 2-arm kb thrusters 70# (1st set: x18/x2, 2nd set: 4x5, 3rd set: 4x5)
        2. 3x8 UB hang power cleans @ 225#
        3. 3x15 GHD sit-ups
        ---rest :90 between sets and exercises
d) 5 rounds, for time: 13:56
        1. 10 burpee pull-ups
        2. 10 back squats 275#
e) 1000m row (~2:13 pace)