130521

Nutrition 
meal #1- 3 farm-fresh eggs
               3 slices sweet-smoked hyvee brand bacon
               10oz black coffee, 48oz water
meal #2- 4.4oz pork chops w/ 1 tbsp vinaigrette dressing
               10oz black coffee, 24oz water
meal #3- 8oz smoked chicken breast
               1 avocado
               24oz water, 10oz black coffee
meal #4- mixed berry power-bar
              16oz (1 scoop) musclepharm amino1
post-workout- 16oz (1 scoop) musclepharm recon
meal #5- @huhot
                   2 plates of noodles, chicken, beef, krab, vegetables, and peanut sauce
                   2 scoops white rice w/ soy sauce
                   48oz water
vitamins- 3 zma w/ 8oz Perrier water

Training 
a) 400m row
    foam rolling
b) 3 sets, for speed and efficiency of each individual movement:
         1. rope climb x2
         2. handstand push-ups x10
         3. chest-2-bar x10
         4. double-unders x50
c) 5 x 2:00 rounds- 5 UB squat cleans
       ---185, 205, 215, 225, 235
d) for time- 6:56
       1. 500m row
       2. 10 burpee muscle-ups
       3. 500m row
       4. 15 deadlifts 315#
---20:00 break---
e) 3 rounds, for time- 14:13
        1. 40 double-unders
        2. 15 deficit handstand push-ups (2-25# plates on each side w/ ab mat)
        3. 20 toes-2-bar
        4. 12 shoulder-2-overhead w/ axel bar 160#
        5. 50' walking lunge w/ axel bar in front rack 160#
f) 10:00 light rowing