WHITEBOARD – 12 December 2012
Workload:
Active Rest Day. Pick some cardio format and perform it at a moderate intensity (60-70% effort) for 15-20 minutes. Then, pick a gymnastic skill or barbell movement to work technique on. If you are aching or have to do some pre rehab work do that instead of the gymnastic/barbell work.
Be smart. You should be working to a specific goal. Also, make sure all your actions move you towards achieving this goal. You want to work mobility, strength and technique to support you on your way to wherever you are going.
Beyul Training 
6000m row; 30:10; 2:30.9 pace
snatch drop practice x 3, up to 60#
headstands and crow pose work
You going to utilze those micro plates and move from that comfortable 60lbs?
2000m Row for recovery: 7:30ish
Bench Press – 255×5 – 240×9
Sure. Someday when my shoulder isn’t exhausted from about a million pulls on the row
Use your legs. You only did 3x my row
Beyultraining.com
Stretched. I also witnessed Dan’s impressive sandwich.