Winner is Steve
 Warm up:
3 Rounds 250M Row 7 Snatch High Pull @ 35% 7 Toes-to-Bar Workout: 3 Rounds 1 min Skierg calories 1 min Hang Power Snatch @ 55% 1 min Ring Rows elevate feet if possible 1 min Situps 1 min Sumo Deadlift High Pull (same bar) 1 min Rest Oly: Snatch Pull to Hold + Floating Snatch - 70 x (2+1), 75% x (2+1) x 2, 75% x (2+1) x 3 sets Clean Pull to Hold + Floating Clean + Jerk - 70% x (2+1+2), 75% x (2+1+2) x 2, 75% x (2+1+2) x 3 sets Back Squat (% of RM) - RM x 5, 90% x 5, 90% x 5 Stiff Legged Deadlift (% of BS) - 40% x 8 x 3 sets *Increase BOLD weights if you feel good Ab work of choice Stretch: 2 min Sit and Reach 2 min lacrosse ball upper back / side 2 min barbell bicep mash
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 WARM-UP
3 sets: 10 Alternating Spiderman Stretch 10 alternating Scorpion Stretch :30 Plank to down dog 1 set: – Spend about 10:00 preparing equipment and practicing movements for the workout. – You should perform at least 5-10 reps of each movement in the workout. Workout: Test 50 Box Jumps (20/24 in) 50 Jumping pull-ups 50 Kettlebell Swing (12/16 kg) 50 Walking Lunge steps 50 Knee to Elbow 50 Push Press (35/45 lb) 50 GHD Hip Extension 50 Wall Balls (14/20 lb) 50 Burpees 50 Double Unders Compare to 4/5/22 Oly: Rest Day Stretch: 2 min Cobra Position 2 min figure-4 glute foam roll / each 2 min Rocking Calf Stretch / each  Warm up:
3 Rounds 10 cal Assault Bike 5 Squat Therapy 10 Kettlebell Swing Workout: Tabata 8 Rounds 20 sec Air Squats 10 sec Rest 20 sec Hammer Swings 10 sec Rest Oly: Hang Clean (knee) - 70% x 3 x 5 sets Power Snatch + Heaving Snatch Balance (% of PS) - 70% x (3+3) x 5 sets Front Squat - 60% x 5, 65% x 4, 70% x 3 x 3 sets 4 sets: Dead Bugs x 10+/side Pullups x max Stretch: 2 min quad stretch / each 2 min Foam Roll Hamstrings / each 2 min Foam Rolling Lats / each Hey Y’all, The Halloween party was a success. See pictures at the bottom of this post. We still have a lot of events coming up: This Friday, Nov 1, is the Spooky Party out at Mike Adam's residence. He has put a lot of effort into the ambience and it sounds amazing! The address is: 2559 N 10th Rd Worden MT Sunday, Nov 10, is the Patriot Run - Link for Veteran Funerals at Mountain View Cemetery on Central Avenue. This will be the second year Brandon Schmidt has set up this run. Last year’s was a fun double-8 course. On Friday, Nov 15, we will be passing the hat and hosting a fundraising workout and evening auction for Caitie Montoya. These events are always a fun time, and we generally raise a fair amount of money. Please see Clint or Kelia if you have items you would like to donate to the auction. Everything is appreciated. For those who don't know, Caitie was diagnosed with a fairly aggressive form of breast cancer last year, about a year after her daughter Ruth was born. Her initial bout of chemo and surgeries were trying, but the prognosis was good. She more recently found out the cancer has spread to her lungs, so she is starting the whole chemo treatment over, working with a specialist in her form of cancer (triple recessive) down in Phoenix. If you want to donate directly, here is Caitie's GoFundMe - Link On Dec 7, Todd McKeever and Kelli Maxwell are hosting the annual Christmas Party / Potluck at their house. Kudos to Annie and Casey Hafner who hosted for so many years. Details to come.
 Warm up:
3 Rounds 10 Air Squats 10 Kneeling push press 20% Jerk in each hand 10 Arm Haulers Workout: 5 Rounds 6 Handstand Pushup 12 Ring Dips 24 / 18 cal Assault Bike Oly: Push Press + Pause Power Jerk (% of PP) - 75% x (3+2) x 5 sets Snatch Pull (3 sec pause 1" off floor first rep) - 80% x 5, 85% x 4, 90% x 3 x 3 sets 4 sets: Press in Clean x 8-12 Tall Muscle Snatch x 10 Box Steps x 10 (below knee) Weighted plank - 4 x 20-30 sec Stretch: 2 min Banded Tricep Stretch / each 2 min Tricep Lacrosse Ball Roll / each 2 min Foam Roll Upper Back  Warm up:
3 Rounds 250M Row 7 Deadlift 5 Clean High Pull 20 Single-Unders Workout: 20 min 10 Power Clean @ 55% 15 Cal Row 20 Ski Jumper Oly: Hang Snatch (knee) - 70% x 3 x 5 sets Power Clean + Push Jerk - 70% x (3+3) x 5 sets Back Squat - 60% x 10, 65% x 8, 70% x 6, 75% x 4, 80% x 2 4 sets: Bent over row - 4 x 10-15 Hanging Leg Raise - 4 x max Dirty Dozen Weeks - Week 1 of 12 Stretch: 2 min Banded Trap Stretch 2 min Calf Stretch 2 min lacrosse ball upper back / side 10/27
20 min 10 Power Clean @ 55% 15 Cal Row 20 Ski Jumper 10/28 5 Rounds 6 Handstand Pushup 12 Ring Dips 24 / 18 cal Assault Bike 10/29 Tabata 8 Rounds 20 sec Air Squats 10 sec Rest 20 sec Hammer Swings 10 sec Rest 10/30 Test Filthy 50 Compare to 4/5/22 10/31 3 Rounds 1 min Skierg calories 1 min Hang Power Snatch @ 55% 1 min Ring Rows elevate feet if possible 1 min Situps 1 min Sumo Deadlift High Pull (same bar) 1 min Rest 11/1 20 - 2 Kneeling push press @ 20 - 25% Max jerk each hand 2 - 20 Kneeling Half Moon w/ KB 11/2 4 Rounds 20 Glute Bridges 10 Ladder Slalom 5 Nordic Curl Sorry Ya'll,
I forgot to hit post! Anytime after 6:30 PM feel free to swing by the Hull house. 208 S 35th 406.839.8797 If you don't have a costume, you can be the pumpkin! -C-  Warm up
3 Rounds 200 ft Jog / Run / Sprint 10 Situps Workout 20 - 2 Assault Bike 2 - 20 GHD Sit-up Oly Rest Day Stretch 2 min ab stretch leaning back (end of video) 2 min Samson stretches  Warm up
250M Row 100 ft Toy Soldier 100 ft butt kickers 10 Air Squats 200 M Run 100 ft Toy Soldier 100 ft butt kickers 5 Deadlift @ 55% 5 Back Squat @ 55% Workout Test 5 Rounds for Time 10 Back Squat (225/155 lb) 10 Deadlift (275/185 lb) 400 M Run 2 minutes Rest Oly Snatch - MAX Clean & Jerk (1+1) - MAX Optional - test max Front Squat, Back Squat or Deadlift Abs & accessory work of choice - use this time to focus on individual weaknesses/problem Stretch 5 slow Jefferson Curl 2 min figure-4 glute foam roll 2 min Foam Roll Hamstrings 2 min Foam Roll Calves |
