130522

Nutrition 
meal #1- 4 brown eggs (scrambled)
               10oz black coffee, 16oz water
meal #2- 5oz pork chops w/ 1 tbsp vinaigrette dressing
               1 slice sweet-smoked hyvee-brand bacon
               10oz black coffee, 40oz water
meal #3- 2.2 pork chops, 2.5oz ground beef (80/20)
               4.5oz sweet potato
               24oz water
meal #4- apple cinnamon power-bar, 1 banana
               16oz (1 scoop) musclepharm amino1
post-workout- 16oz (1 scoop) musclepharm recon
                        32oz water, 16oz trilogy kombucha
                        2 cups dried plantains
meal #5- 8oz beef chuck tender steak
               2/5 of whole egg plant
               12oz vitamin d milk, 8oz perrier
vitamins- 3 zma, 16oz water

Training 
a) 400m row
    3 sets (not timed)
         1. 2 rope climbs
         2. 12 alternating pistols
         3. 15 ghd sit-ups
         4. 15 toes-2-bar
b) emotm 8:00- 3 overhead squats (from rack), heavy but not maximal
      175, 195, 205, 215, 225, 235, 245, 255
c1) 6:00 amrap- 12 box jumps 30"
                         9 shoulder-2-overhead 185#
                         6 chest-2-bar pull-ups
          ---4 rounds
----5:00 rest----
c2) for time- 50 bar-facing burpees
          ---3:11
----7:00 rest----
d) 12x25m prowler push (:20 rest between sets)
      ---alternating low handles and high handles
      ---175x6, 120x6
e) 10:00 light rowing