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