WHITEBOARD – 14 November 2012
Workload:
Bike/Run/Row: 15-20 Minute Constant Cardio performed at conversationaly effort
Then:
Collected 2 Minutes of a L-Seat and 3 Minutes in a handstand. Split and break the sets up as needed.
Notes: Do the work, don’t worry too much about the pace or the intensity today. Recover while moving.
Beyul Training 
Snatch drop holds up to 155×3
Power clean up to 250×2 + jerk
Power clean 255x2x7 Clean Pulls 330x3x3 Some accessory work after.
Beyultraining.com
This video goes right along with the short guy in black socks:
Smattering of different pulling exercises today
Snatch Pull + Power Snatch: worked up to 160×1
5 sets of Pendlay Rows: 135 – 155×3 – 135
5 sets of Clean and Jerk complex: 2 clean high pulls + power clean + jerk. All sets done at 185
60 situps
100 alternating dumbbell shoulder presses using 20# KBs.
bike + l-sit floor(30,30,30,30) + hs-hold(1:10,1:10,:40)
Is…Is he just wearing tighty whiteys?
I want to say a singlet with it rolled down and up???
Beyultraining.com
He looks like a character from the old He-Man cartoon.
4k row
2min L-sit
2Min HH