130529

Nutrition 
meal #1- 3 eggs (over-easy)
               2 strips uncured thick bacon
               32oz water, 20oz black coffee
meal #2- hyvee rotisserie chicken (2 thighs, 1 leg)
               5oz mixed greens w/ 2 tbsp raspberry vinaigrette dressing
               33.8oz water

130528

Nutrition 
meal #1- 3 eggs (over-easy), 3 strips uncured thick bacon
              10oz black coffee, 24oz water
meal #2- 2 tbsp crunchy peanut butter
               24oz water
meal #3- 8oz italian beef
               8 asparagus spears
               10oz black coffee, 24oz water
meal #4- power bar, dried pears
              banana w/ 2 tbsp crunchy peanut butter
               16oz (1 scoop) musclepharm amino1
during workout- 33.8oz water
post workout- 16oz (1 scoop) musclepharm recon
meal #5- @ qdoba- steak burrito w/ extra rice, pico, sour cream, cheese, and lettuce
meal #6- dried pears
vitamins- 3 zma w/ 16oz water

Training 
a) 400m row
    mobility
    3 sets, for movement efficiency, not time:
        1. 10 kipping handstand push-ups
        2. 10 chest2bar pull-ups
        3. 10 alternating pistols
        4. 10 alternating db snatches 70#
b) 10-15 minutes to work up to ohs event #2 opening weight (255#)
       --rest 10:00--
     2x3 ohs (255, 265)
c) emotm x 3- 4 squat cleans @225# (sets 1 and 2- drop and go, set 3- touch and go)
d) 1000m row @ "jackie" pace- 3:27.50 (kept between 1:42 and 1:45 entire row)
e) 1000m light row
     mobility

130527

Nutrition 
meal #1- 3 eggs (over-easy), 3 strips uncured thick bacon
               24oz water, 20oz black coffee
meal #2- 10oz italian beef
               2.5oz mixed greens w/ 3 tbsp vinaigrette dressing
               1/2 cup dried plantains
               20oz water
meal #3- banana, power bar
               1 cup dried plantains, dried pears
               20oz water
meal #4- all natural veggie chips
               dried pears
               20oz water, 16oz (1 scoop) musclepharm amino 1
meal #5- bacon-wrapped filet
               8 asparagus spears
               20oz water
before bed- 3 zma, 8oz water

Training 
rest day

130526

Training 
a) 400m row
    random exercises
b) 3 rounds- 11:22
      1. double-unders x 50 reps
      2. handstand push-ups x 20 reps
      3. toes-2-bar x 15 reps
      4. shoulder-2-overhead x 12 reps (160# axle)
      5. walking lunge x 30' (160# axle in front rack)
---25:00 break---
c) 4 rounds-
      1. 14' rope climb x 2 reps
      2. run x 100'
    4 rounds-
      1. 225# squat clean x 4 reps
      2. run x 100'
    time- 4:58
d) 1000m light row

130525

Training 
a) 400m row
    mobility, foam rolling
    random exercises
b) 4 rounds- 13:47
      1. wall balls x 25 reps (20# to 10' target)
      2. chest-2-bar pull-ups x 20 reps
      3. alternating pistols x 15 reps
      4. alternating db snatch (70#) x 10 reps
---1 hour break---
c) deadlift warm-up sets- 135, 225, 275, 295, 315, 335, 355 (x2-3 at each weight)
d) 18-15-12- 4:32
      1. 315# deadlifts
      2. 30" box jumps
e) 2000m light row

130524

Nutrition 
meal #1- 3 brown eggs (over-easy)
               2.5 strips thick-cut bacon
               venti americano (starbucks), 33.8oz water
meal #2- 1 package blue diamond smokehouse almonds
               1 package planter smoked almonds
meal #3- 8.5oz italian beef
               1 banana
               33.8oz water

Training 
a) 400m row
    3 sets (not timed)
        1. rope climb x 2 reps
        2. double-unders x 50 reps
        3. handstand push-ups x 10 reps
        4. toes-2-bar x 10 reps
     overhead squat sets
b) 5 sets- overhead squat x 3 reps (1:30 rest between sets)
                    (from floor)
       ---255, 265, 275, 285, 295 (x2)
   -------2:00 break-------
c) 20 burpee muscle-ups- 4:25
d) 5 rounds- 10:20
       1. 300m row
       2. 45# thruster x 15 reps
       3. pull-ups x 12 reps
e) 50' handstand walk x 4 sets (all UB)

130523

Nutrition 
meal #1- 3 brown eggs (over-easy)
               2 strips of thick cut bacon
               10oz black coffee, 32oz water
meal #2- 6.5oz italian beef, 1.8oz steak
               3.3oz sweet potato
               3oz beef jerky, 1 package planters smoked almonds
               10oz black coffee, 56oz water
meal #3- 2 cups dried plantains, 1 banana
              apple cinnamon power bar
               16oz (1 scoop) musclepharm amino1
meal #4- 10oz hyvee savory rotisserie chicken
               12oz whole milk, 16oz water
vitamins- 3 zma

Training 
rest day (mowed lawn, moved stuff from apt to new house)