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