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