Upper body workout breakdown.

Today was upper body size and strength. Here is a break down of the workout(hope you can understand it).
10 x press.
5 x each side bent row with double bells.
10 x alternating military press.
5 x each side bottoms up clean.
5 x each side seated snatch.
5 x seated double rack.
5 x double swings.
10 x pullover.
repeat x 3

Weight ; 2 x 16 kg D8 fitness competition bells.
This is from the Steve Cotter extreme series that I follow.
                After the motivation problems I had on Sunday I thought that I might have problems this morning getting out of bed. When the alarm went off I was already awake, I jumped out of bed and blasted through the workout without stopping. It took me twenty two minutes, when it normally takes me a half an hour. I think I might have been trying to prove something to myself.
                 I was reading an article lately about protein shakes and I was wondering, when do people take their shakes? Before? After? or both as the article suggested.