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