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