130423

Nutrition
meal #1 (7:15am)- 3 eggs (scrambled)
                             3 strips of bacon
                             24oz water
meal #2 (9:30am)- 2 packets tuna creations (hickory smoked)
                             1/2 cup (w/ shells) pistachios
                             20oz black coffee
meal #3 (12:00pm)- 8oz smoked salmon
                                2 pork ribs
                                1 medium avocado
                                24oz water
meal #4 (3:45pm)- 16oz (1 scoop) MusclePharm Amino1
                              peanut butter cookie lara-bar
post-workout- 16oz (1 scoop) MusclePharm ReCon
                       16oz skim chocolate milk
meal #5 (8:00pm)- @ Applebee's
                                 bourbon street steak w/ onion, mushrooms, and fried red potatoes
                                 40oz water
meal #6 (9:30pm)- 2.5 servings dried plantains
vitamins (9:45pm)- 1 vit c, 2 vit d, 3 zma, 1 multi-vitamin
                              8oz water

Training
a) 500m row, mobility
    snatch/overhead squat specific exercises
b) snatch complex (1 full snatch + 1 hang snatch (just below knee) + 2 overhead squats)
        20:00 to work up to max set
        165, 185 (f hang), 185, 205, 225 (f hang x2), 225, 240 (f hang), 240 (f snatch), 240
c) front squats 7x1, rest as needed
        275, 315, 335, 365, 385 (10# PR), 400 (f), 400 (f)
d) for time- 10 ground to overhead 135#, 20 handstand push ups, 8 gr2oh, 16 hspu, 6 gr2oh, 12 hspu,
                   4 gr2oh, 8 hspu, 2 gr2oh, 4 hspu
        time: 7:03
e) 3x ME strict toe-2-bar, rest as needed
        11, 8, 10