Sat. Nov 3, 2012: Linda looks good on lunges.

Linda executing seriously legit overhead lunges!


Mobility:  Ankle Mobility


Skill Practice Warm Up:  None.


Workout:  Power Clean

1 – 1 – 1 – 1 – 1 – 1 – 1

Metabolic Conditioning Workout:   “Hell in a Bucket” – In 7 minutes

1000m row then max rounds with the remaining time:

10 toes to bar
40 double unders (Advanced: 40reps , Intermediate*: 20 including attempts, Novice: 40 singles)

*Women’s Rx

Scaling Guide:  3 – 5 rounds

Log your results online by clicking here.

Compare To:   New Workout!


Lifting Schedule:

11/5 split jerk, 11/8 power clean, 11/11 front squat

11/12 power clean, 11/14 back squat, 11/16 power clean, 11/17 strict press

11/20 power clean, 11/21 front squat, 11/24 power clean

11/26 snatch, 11/28 bench press, 11/29 power clean, 12/2 back squat

12/3 power clean, 12/5 front squat, 12/7 power clean, 12/8 push press

12/10 power clean, 12/11 overhead squat, 12/13 power clean, 12/15 back squat

12/17 strict press, 12/19 power clean, 12/20 front squat, 12/21 power clean


No B4B make-up this weekend!  We had hoped that Alamo would be ready for a pre-opening workout on Sunday, but it looks like we need another week get more of the work done!

Stay tuned for more details.

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