130529

Nutrition 
meal #1- 3 eggs (over-easy)
               2 strips uncured thick bacon
               32oz water, 20oz black coffee
meal #2- hyvee rotisserie chicken (2 thighs, 1 leg)
               5oz mixed greens w/ 2 tbsp raspberry vinaigrette dressing
               33.8oz water

130528

Nutrition 
meal #1- 3 eggs (over-easy), 3 strips uncured thick bacon
              10oz black coffee, 24oz water
meal #2- 2 tbsp crunchy peanut butter
               24oz water
meal #3- 8oz italian beef
               8 asparagus spears
               10oz black coffee, 24oz water
meal #4- power bar, dried pears
              banana w/ 2 tbsp crunchy peanut butter
               16oz (1 scoop) musclepharm amino1
during workout- 33.8oz water
post workout- 16oz (1 scoop) musclepharm recon
meal #5- @ qdoba- steak burrito w/ extra rice, pico, sour cream, cheese, and lettuce
meal #6- dried pears
vitamins- 3 zma w/ 16oz water

Training 
a) 400m row
    mobility
    3 sets, for movement efficiency, not time:
        1. 10 kipping handstand push-ups
        2. 10 chest2bar pull-ups
        3. 10 alternating pistols
        4. 10 alternating db snatches 70#
b) 10-15 minutes to work up to ohs event #2 opening weight (255#)
       --rest 10:00--
     2x3 ohs (255, 265)
c) emotm x 3- 4 squat cleans @225# (sets 1 and 2- drop and go, set 3- touch and go)
d) 1000m row @ "jackie" pace- 3:27.50 (kept between 1:42 and 1:45 entire row)
e) 1000m light row
     mobility

130527

Nutrition 
meal #1- 3 eggs (over-easy), 3 strips uncured thick bacon
               24oz water, 20oz black coffee
meal #2- 10oz italian beef
               2.5oz mixed greens w/ 3 tbsp vinaigrette dressing
               1/2 cup dried plantains
               20oz water
meal #3- banana, power bar
               1 cup dried plantains, dried pears
               20oz water
meal #4- all natural veggie chips
               dried pears
               20oz water, 16oz (1 scoop) musclepharm amino 1
meal #5- bacon-wrapped filet
               8 asparagus spears
               20oz water
before bed- 3 zma, 8oz water

Training 
rest day

130526

Training 
a) 400m row
    random exercises
b) 3 rounds- 11:22
      1. double-unders x 50 reps
      2. handstand push-ups x 20 reps
      3. toes-2-bar x 15 reps
      4. shoulder-2-overhead x 12 reps (160# axle)
      5. walking lunge x 30' (160# axle in front rack)
---25:00 break---
c) 4 rounds-
      1. 14' rope climb x 2 reps
      2. run x 100'
    4 rounds-
      1. 225# squat clean x 4 reps
      2. run x 100'
    time- 4:58
d) 1000m light row

130525

Training 
a) 400m row
    mobility, foam rolling
    random exercises
b) 4 rounds- 13:47
      1. wall balls x 25 reps (20# to 10' target)
      2. chest-2-bar pull-ups x 20 reps
      3. alternating pistols x 15 reps
      4. alternating db snatch (70#) x 10 reps
---1 hour break---
c) deadlift warm-up sets- 135, 225, 275, 295, 315, 335, 355 (x2-3 at each weight)
d) 18-15-12- 4:32
      1. 315# deadlifts
      2. 30" box jumps
e) 2000m light row

130524

Nutrition 
meal #1- 3 brown eggs (over-easy)
               2.5 strips thick-cut bacon
               venti americano (starbucks), 33.8oz water
meal #2- 1 package blue diamond smokehouse almonds
               1 package planter smoked almonds
meal #3- 8.5oz italian beef
               1 banana
               33.8oz water

Training 
a) 400m row
    3 sets (not timed)
        1. rope climb x 2 reps
        2. double-unders x 50 reps
        3. handstand push-ups x 10 reps
        4. toes-2-bar x 10 reps
     overhead squat sets
b) 5 sets- overhead squat x 3 reps (1:30 rest between sets)
                    (from floor)
       ---255, 265, 275, 285, 295 (x2)
   -------2:00 break-------
c) 20 burpee muscle-ups- 4:25
d) 5 rounds- 10:20
       1. 300m row
       2. 45# thruster x 15 reps
       3. pull-ups x 12 reps
e) 50' handstand walk x 4 sets (all UB)

130523

Nutrition 
meal #1- 3 brown eggs (over-easy)
               2 strips of thick cut bacon
               10oz black coffee, 32oz water
meal #2- 6.5oz italian beef, 1.8oz steak
               3.3oz sweet potato
               3oz beef jerky, 1 package planters smoked almonds
               10oz black coffee, 56oz water
meal #3- 2 cups dried plantains, 1 banana
              apple cinnamon power bar
               16oz (1 scoop) musclepharm amino1
meal #4- 10oz hyvee savory rotisserie chicken
               12oz whole milk, 16oz water
vitamins- 3 zma

Training 
rest day (mowed lawn, moved stuff from apt to new house)

130522

Nutrition 
meal #1- 4 brown eggs (scrambled)
               10oz black coffee, 16oz water
meal #2- 5oz pork chops w/ 1 tbsp vinaigrette dressing
               1 slice sweet-smoked hyvee-brand bacon
               10oz black coffee, 40oz water
meal #3- 2.2 pork chops, 2.5oz ground beef (80/20)
               4.5oz sweet potato
               24oz water
meal #4- apple cinnamon power-bar, 1 banana
               16oz (1 scoop) musclepharm amino1
post-workout- 16oz (1 scoop) musclepharm recon
                        32oz water, 16oz trilogy kombucha
                        2 cups dried plantains
meal #5- 8oz beef chuck tender steak
               2/5 of whole egg plant
               12oz vitamin d milk, 8oz perrier
vitamins- 3 zma, 16oz water

Training 
a) 400m row
    3 sets (not timed)
         1. 2 rope climbs
         2. 12 alternating pistols
         3. 15 ghd sit-ups
         4. 15 toes-2-bar
b) emotm 8:00- 3 overhead squats (from rack), heavy but not maximal
      175, 195, 205, 215, 225, 235, 245, 255
c1) 6:00 amrap- 12 box jumps 30"
                         9 shoulder-2-overhead 185#
                         6 chest-2-bar pull-ups
          ---4 rounds
----5:00 rest----
c2) for time- 50 bar-facing burpees
          ---3:11
----7:00 rest----
d) 12x25m prowler push (:20 rest between sets)
      ---alternating low handles and high handles
      ---175x6, 120x6
e) 10:00 light rowing
   

130521

Nutrition 
meal #1- 3 farm-fresh eggs
               3 slices sweet-smoked hyvee brand bacon
               10oz black coffee, 48oz water
meal #2- 4.4oz pork chops w/ 1 tbsp vinaigrette dressing
               10oz black coffee, 24oz water
meal #3- 8oz smoked chicken breast
               1 avocado
               24oz water, 10oz black coffee
meal #4- mixed berry power-bar
              16oz (1 scoop) musclepharm amino1
post-workout- 16oz (1 scoop) musclepharm recon
meal #5- @huhot
                   2 plates of noodles, chicken, beef, krab, vegetables, and peanut sauce
                   2 scoops white rice w/ soy sauce
                   48oz water
vitamins- 3 zma w/ 8oz Perrier water

Training 
a) 400m row
    foam rolling
b) 3 sets, for speed and efficiency of each individual movement:
         1. rope climb x2
         2. handstand push-ups x10
         3. chest-2-bar x10
         4. double-unders x50
c) 5 x 2:00 rounds- 5 UB squat cleans
       ---185, 205, 215, 225, 235
d) for time- 6:56
       1. 500m row
       2. 10 burpee muscle-ups
       3. 500m row
       4. 15 deadlifts 315#
---20:00 break---
e) 3 rounds, for time- 14:13
        1. 40 double-unders
        2. 15 deficit handstand push-ups (2-25# plates on each side w/ ab mat)
        3. 20 toes-2-bar
        4. 12 shoulder-2-overhead w/ axel bar 160#
        5. 50' walking lunge w/ axel bar in front rack 160#
f) 10:00 light rowing

130520

Nutrition 
meal #1- 3 brown eggs (scrambled) w/ red peppers and onions
               2 slices sweet-smoked hyvee brand bacon
               10oz black coffee, 33.8oz water
meal #2- 7oz smoked chicken breast
               medium avocado
               trail mix
               10oz black coffee, 24oz water
meal #3- dried plantain chips, 1 banana
               mixed berry power-bar
               33.8oz water
meal #4- 2x4oz ground beef (80/20) burgers
               1 slices sweet-smoked hyvee brand bacon
               1/2 large sweet potato
               12oz vitamin d milk w/ 1 scoop musclepharm combat
before bed- 3 zma w/ 24oz water

Training 
active-recovery day
  --20:00 light rowing
  --15:00 cold pool sit/swim
           

130519

Training 
a) 400m row
    mobility, random exercises
b) regional event 6- chipper
        ---10:22
c) 10:00 light rowing
---4hr break---
a) 400m row
    mobility, random exercises
b) regional event 7- rope climb/clean
        ---4:17
c) 10:00 light rowing

130518

Training 
a) 200m row, 200m run
    mobility, random exercises
b) regional event 4- 100's
       ---23:10
c) 5:00 light rowing
---5hr break---
a) 200m row, 200m run
    mobility
b) regional event 5- deadlift/box jump
       ---5:03
c) 10:00 light rowing

130517

Training 
a) 200m row, 200m run
    mobility, random exercises
b) regional event #1- "Jackie"
        ---5:35 (:16 PR)
---50:00 break---
c) 200m row light rowing
d) regional event #2- overhead squat "ladder"
      ---255x3, 265x3, 275x3, 285x1
---2:00 rest---
e) regional event #3- 30 burpee muscle-ups
      ---6:49
f) 10:00 light rowing

130516

Nutrition 
meal #1- 1 piece breakfast quiche, 2.5oz pork chop w/ amino sauce
               16oz water, 20oz black coffee
meal #2- trail mix
              24oz water
meal #3- 6.8oz pork chops
               trail mix
               33.8oz water
meal #4- trail mix
               jack's link beef jerky
               monster slim jim tabasco flavored
               metrx colossal cookie dough protein bar
meal #5- @ huhot
                  2 plates full of noodles, beef, sausage, krab, sauces
                  48oz water

Training 
rest day (moved in to new house all evening)

130515

Nutrition 
meal #1- 1 piece of breakfast quiche
               10oz black coffee, 24oz water
meal #2- rotisserie chicken (1 thigh, 1 wing, 1 leg)
               5oz mixed greens w/ 2 tbsp vinaigrette dressing
               1.5 tbsp crunchy peanut butter
               32oz water
meal #3- piece of chicken, italian sausage
              trail mix, dried veggies chips
              24oz water
pre/during workout- 16oz (1 scoop) musclepharm amino1
post-workout- 16oz (1 scoop) musclepharm recon
                       16oz chocolate whole milk
                       16oz water
meal #4- noodles w/ mixed vegetables and amino sauce
               8oz whole milk
vitamins- 3 zma, 12oz water

Training  (from cf invictus)
a) 250m light rowing
    dynamic exercises
     random exercises and reps (rope climbs, goblet squats, pull ups, barbell thrusters, hip extensions)
    deadlift warm-up sets (45x5, 135x3, 225x3, 275x3, 295x3)
b) 3x6 deadlift 315#, rest 90 seconds (work to establish speed while maintaining perfect mechanics)
     ---completed
c) 3 sets, each for time-
             20 wall ball shots 20#
             20 chest-2-bar pull-ups
     ---1:1 rest
     ---1:09 (UB), 1:09 (UB), 1:24 (chest-2-bars broken into 14-3-1-2)
---3:00 rest---
d) for time- 4:53
           50 alternating pistols (2 no reps)
           50 alternating db snatches 70#
---7:00 rest---
e) for time- 1000m row- 3:23.80
f) 5:00 light rowing

130514

Nutrition 
meal #1- 3 eggs (scrambled)
               4 slices bacon
               1 sausage patty
               24oz water
snack??- 10oz black coffee
meal #2- 6oz pork chop
               5oz chicken breast
               3 tbsp vinaigrette dressing
               2 tbsp peanut butter
               24oz water
meal #3- metrx colossal peanut butter pretzel protein bar
              16oz (1 scoop) musclepharm amino1
post workout- 16oz (1 scoop) musclepharm recon
                       24oz water
                       16oz chocolate whole milk
                       slim jim monster honey bbq
meal #4- noodles w/ mixed vegetables and amino sauce
              32oz water
vitamins- 3 zma, 12oz water

Training 
a) 3:00 light rowing
    mobility
b) 3 rounds, un-timed
       10 alternating pistols
       50 double-unders
       10 kipping handstand push-ups
       10 toes-2-bar
c) 2 rounds- 12 burpee muscle-ups (speed and efficiency)
       (rest as needed)
     --2:43, 2:50 (far too slow)
d) 5x3 overhead squat (regionals standard)
       (rest as needed)
     --245, 255, 265 (x1), 265 (x0), 265
e) emotm for 5:00- 4 squat cleans @ 225# (as quick as possible)
     -- :22, :21, :21, :22, :19
f) 7:00 light rowing

130513

Nutrition

meal #1- 4 eggs (scrambled), 4 bacon strips, 

               2 sausage patties

               16.9oz water, 20oz black coffee
meal #2- pork/chicken stir fry w/ mixed vegetables and teriyaki sauce
              16.9oz water
meal #3- metrx cookie dough protein bar
               1 banana
               2 sheets teriyaki beef jerky
               planters deluxe mixed nuts (2.25oz)
               33.8oz water
meal #4- pork/chicken stir fry w/ mixed vegetables and teryaki sauce
              24oz water
vitamins- 3 zma, 16oz water

Training
recovery day

130512

Training:

morning session 

a) 3:00 air-dyne 

    mobility, random exercises 

b) 15:00 amrap- 7 rounds + 1 hand-release push-up 

      1. 10 hand-release push-ups

      2. 15 wall ball shots 20#

      3. 20 kb swings 53# 

c) 2:00 row cool-down 

afternoon session 

a) 3:00 air-dyne

    mobility, random exercises 

b) 3 rounds- 10:51 

     1. 400m run

     2. 20 toes-2-bar

     3. 50' walking lunge (front rack) 160# 

c) 7:00 air-dyne cool-down 

130511

Training: 

morning session 

a) 250m row, 200m run 

    mobility 

b) 40 alternating pistols (not for time) 

c) 5x ME chest-2-bar pull-ups (2:00 rest) 

      --25, 20, 17, 15, 10 

d) regional event 2 

     255, 265, 275 (failed back jerk x2), 275 (x2) 

afternoon session 

a) 3:00 air-dyne

    mobility, random exercises

b) for time- 11:08 

      20 thrusters 135#, 15 burpees to plate, 5 bar muscle-ups

      15 thrusters 135#, 25 burpees to plate, 5 bar muscle-ups 

      10 thrusters 135#, 35 burpees to plate, 5 bar muscle-ups 

c) burpee muscle-up work 

d) 2:00 air-dyne cool down 

130510

Nutrition 
meal #1- 3 eggs (scrambled)
               venti (20oz) americano (starbucks)
               24oz water
meal #2- 3oz original beef jerky
               1 cup southern grove nuts/seeds/raisins trail mix
               24oz water

Training

rest day 

130509

Nutrition 
meal #1- 3 eggs (over-easy), 3 strips of bacon
               24oz water, 10oz black coffee
meal #2- southern grove cranberry and nuts trail mix
               10oz black coffee, 24oz water
meal #3- 6 cups mixed greens w/ 3 tbsp vinaigrette dressing
               hyvee roasted chicken- 2 thighs, 1 leg
               33.8oz water
meal #4- southern grove cranberry and nuts trail mix
               16oz (1 scoop) accelerade
post-workout- 16oz (1 scoop) musclepharm recon
meal #5- qdoba- steak burrito w/ pico, extra rice, sour cream, cheese, lettuce,
                            medium salsa
               12oz whole milk
               36oz water
vitamins- 3 zma, 1 vit c, 1 multi-vitamin
               12oz water

Training 
a) 200m row, 200m run
    mobility
b) 100 double-unders for time- :54
     ---1:00 rest---
     50 double-unders for time- :26
c) snatch complex- 20:00 session
     --115, 145, 175, 195, 215, 225, 235 (f hang), 235, 245 (5# PR)
d) 12-9-6- deadlifts 335#
                  box jumps 30"
                  parallete handstand push-ups (4" deficit)
     --time- 5:38
e) strength
       1) 3x8 pendlay row- 185, 185, 185
       ---60 second rest---
       2) 3x15 gh raise (strict)- completed
       ---60 second rest---
       3) 3x20 (10 each arm) alternating db snatch- 70, 70, 70
f) 5:00 row cool down

130508

Nutrition 
meal #1- 3 eggs (over-easy), 3 strips of bacon
               24oz water, 10oz black coffee
meal #2- 10oz black coffee, 24oz water
meal #3- 5oz organic herb blend lettuce
               5oz pork roast
               4tbsp vinaigrette dressing
               24oz water, 10oz black coffee
meal #4- 1 banana w/ 2 tbsp peanut butter
               think thin creamy peanut butter protein bar
pre/during workout- 16oz (1 scoop) accelerade
post-workout- 16oz (1 scoop) musclepharm recon
meal #5- 8oz ribeye, 5oz bacon wrapped filet
               1.5 cups dried plantains
               chopped sweet potatoes, brussel sprouts
               40oz water, 16oz kombucha
vitamins- 3 zma, 1 vit c, 1 multi-vitamin
               12oz whole milk

Training 
a) 2 round warm-up
     200m row, 15 ghd sit-ups, 15 hip extensions, 10 strict pull-ups, 10 push-ups, 10 reverse lunge reach,
     10 pvc pass throughs, 10 pvc over-head squats, 10 ball slams 30#, 2 rope climbs
b) emotm 10:00- 3 push press (progressive, ahap)
     135, 155, 175, 195, 205, 215, 225, 235, 245, 250 (x2)
c) for time- 18:44
      100m (50m down (low handle) and 50m back (high handle)) prowler push 120#
      40 wall ball shots 20#
      30 handstand push-ups (regional standard)
      100m prowler push
      40 wall ball shots 20#
      30 handstand push-ups (regional standard)
      100m prowler push
---5:00 rest---
d) for time- 50 toes-to-bar- 2:30
e) 5:00 rowing cool down

130507

Nutrition 
meal #1- 3 eggs (over easy), 3 strips bacon
               33.8oz water
               10oz black coffee
meal #2- 3oz steak, 2.5oz grilled chicken tender
              4.5oz pork roast
              6 cups kale
              3 tbsp vinaigrette dressing
              23.7oz water
meal #3- think thin creamy peanut butter protein bar
               jack's links peppered jerky stick
               23.7oz water
               20oz iced americano (taza)
post-workout- 16oz (1 scoop) musclepharm recon
meal #4- 2 cups pepperjax grill shredded steak
               1 cup mixed peppers
               amino acid sauce
               12oz whole milk
               24oz water
vitamins- 3 zma, 1 vit c, 1 multi-vitamin
               16oz water

Training 
a) 250m row, 200m run
    mobility
    clean and jerk sets
b) clean and jerk percentages
      4x 2 cleans + 1 jerk @ 235# (70%)
      4x 2 cleans + 1 jerk @ 250# (75%)
      3x 1 clean + 1 jerk @ 285# (85%)
      2x 1 clean +1 jerk @ 320# (95%)
c) "jackie"- 5:51 (:30 PR)
       1000m row (3:27)
       50 thrusters 45#
       30 pull-ups
d) burpee muscle-up practice
       2x2 (to get a feel for them)
       EMOTM for 7:00- 3 burpee muscle-ups
   

130506

Nutrition 
meal #1- 12oz vitamin d milk w/ 1 scoop musclepharm combat
               23.7oz water
meal #2- 6oz pork roast
              20oz black coffee
              23.7oz water
meal #3- 9oz grilled chicken tenders
              medium avocado
              57.5oz water
meal #4- banana bread lara bar
               2 cups green beans
               2 cups dried plantains
meal #5- 5oz steak
               12oz whole milk
               1.5 cups dried plantains
               20oz water
vitamins- 3 zma, 1 vit c, 1 multi-vit

Training 
active recovery day
   5k row (21:59.40)- goal is to still feel fresh following
   15:00 ice bath
   15:00 warm bath

130505

Training 
morning workout
  a) 250m row, 200m run
      mobility, clean reps
  b) for time- 19:45
        40 chest-to-bar pull-ups
        40 wall ball shots 20#
        20 power cleans 245#
        40 kb swings 70#
        40 burpees (to 45# plate)
        20 hang power cleans 245#
afternoon workout
  a) 250m row, 200m run
      mobility, front squat sets
  b) 5 rounds- 5:36
     (7:00 cap) 1. 7 front squats 225# (from floor)
                      2. 50 double-unders
 -----15:00 rest-----
  c) for time- 14:04
         800m run
         20 alternating dumbbell snatch 100#
         400m run
         20 alternating dumbbell snatch 100#
         100ft farmer's carry 100#
         50 barbell jumping squats 45#

130504

Training 
morning workout
  a) 250m row, 200m run
      mobility, squat clean thruster reps
  b) emotm 14:00
         ODD- 8 alternating pistols
         EVEN- 12 chest-to-bar pull-ups
  c) 10:00 to complete:
         1. 1000m row
         2. 40 plate slams 45#
         3. 1RM squat clean thruster
              --205, 225, 245, 275
  d) 5x400m sprint (rest while partner goes)
  e) 400m walk/jog
afternoon workout
  a) 250m row, 200m run, mobility, front squat warm-up
  b) emotm 12:00- 2 x 1 1/4 front squats (ahap, progressive)
        --135, 155, 175, 195, 205, 225, 235, 255, 265, 280, 295, 315
  c) 4 rounds- 40 double-unders
                      20 bar-facing burpees
                      10 deadlifts 315#
      --then, immediately perform: 30 handstand push-ups
      --time: 12:22 (10:50 + 1:32)

130503

Training 
a) 250m row, 200m run
    mobility, snatch complex warm-up
b) snatch complex (20:00), no more than 2:00 rest between sets
      --95, 115, 135, 155, 185, 205, 225, 245 (f hang snatch)
c) 4 rounds, for time: 7:26
      1. 8 ground-to-overhead 185#
      2. 12 box jumps 30"
   ---then, immediately transition to:
d) 21-15-9: 4:59 (includes transition/rest taken from part c)
      1. toes-to-bar
      2. handstand push-ups
e) 10x200m sprint (rest as partner goes)

130502

Nutrition
meal #1- 3 eggs (over-easy)
               1 strip beeler's bacon
               24oz water
meal #2- starbucks simply nuts and fruit package
              venti (20oz) black americano
              23.7oz water

Training
rest day

130501

Nutrition
meal #1- 3 eggs (over-easy)
               3 strips beeler's bacon
               24oz water, 20oz black coffee
meal #2- 6 cups spinach w/ 3 tbsp panera balsamic vinaigrette dressing
               2 smoked chicken drumsticks
               24oz water
meal #3- 1 packet deluxe mixed nuts
              24oz water
meal #4- 1 coconut cream pie lara bar
               1 pecan pie lara bar
post-workout- 16oz (1 scoop) musclepharm recon
                        12oz water
meal #5- Qdoba- steak burrito on flour tortilla w/ extra rice, pico salsa, sour cream, lettuce and cheese
               24oz water, 8oz mango kombucha
meal #6- 12oz vitamin d milk w/ 1 scoop musclepharm combat
               1 vit c, 1 multi-vitamin, 3 zma

Training
a) 300m row
    dynamic exercises
    back squat warm-up sets
b) EMOTM for 10:00
      ---3 back squats (high-bar) @ 365#
c) CF Invictus WOD
    500m row--50 double-unders--40 kb swings 53#--30 wall balls 30#--20 toe-2-bar--10 bar muscle-ups
      I. 5:00 amrap- 20 wall balls
       ---3:00 rest---
      II. 7:00 amrap- 16 toe-2-bar
       ---3:00 rest---
      III. complete- 10:32
           
   

130430

Nutrition
meal #1- 3 eggs (over-easy)
               3 strips un-cured bacon
               24oz water
meal #2- 1.5 servings heart-healthy nut mix
               3 smoked chicken drumsticks
               20oz black coffee
meal #3- 3 cups mixed greens w/ 3.5oz beef-stew meat and 2 tbsp balsamic vinaigrette
              48oz water
meal #4- met-rx protein bar
              jack link's beef jerky stick
              16oz (1 scoop) MusclePharm Amino1
post-workout- 16oz (1 scoop) MusclePharm ReCon
                        16oz kombucha
meal #5- @ noodles and company- regular sized pad thai
               32oz water
before-bed- 12oz vitamin d milk w/ 1 scoop MusclePharm Combat
                    3 zma, 1 vit c, 1 vit d, 1 multi-vitamin

Training
a) 250m row
    200m run
    dynamic exercises
    clean complex warm up
b) clean complex 20:00
        -135, 185, 225, 255, 275, 305, 315 (10# PR), 325 (f jerk)
c) 30 muscle-ups for time:
        -5:52 (:06 PR)
d) "heavy nancy"- 13:43
       5 rounds- 400m run
                       15 over-head squats 135#