The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
21 Deadlifts
21 Boxjumps
15 Power Cleans
15 Boxjumps
9 Power Snatches
9 Boxjumps
Level I
225/165/115-Guys
155/105/85-Girls
Level II(40-49year old)
215/125/95
145/95/65
level III(50+ and step ups allowed)
175/105/75
95/75/55
Competition
A. Power Snatch, 5 TnG reps @ 80% on the minute x 5 minutes
B. OHS @ 55X1, 1 rep x 5 sets, 2-3 min, get HEAVY
C. Paused Split Jerk, 1 rep x 7 sets, 2 min – full pause in the bottom of the dip – all reps should be above 87% 1RM
D. Front Squat, 4 reps @ 85% x 4 sets, 2 min
E. Split Squat @ 20X1, 12/leg x 3 sets, 2 min, 30 sec b/t legs – add weight this week!
Gritter
Fitness Level Time
Hal I 8:00
Ryan I 9:25
Colt I 9:38
Greg I 11:00
Jacob I 12:40
Carole II 6:42
David II 7:19
Kelly OH II 7:48
Alyse II 8:07
Garrret II 8:37
Scott II 8:46
Anne II 9:05
Jeff II 9:34
Bill II 9:46
Marcos II 10:00
Lori III 4:21
Steve L III 5:10
Celeste III 6:00
Geer III 7:15
Phil III+ 7:25
Misty III 7:54
Haley III 8:07
Laura III 8:08
Kristi III 8:26
Jenny M III 9:08
Shannon G III 9:15
Bryan III 9:18
Don III 9:33
Ewell III 10:01
Lane III 11:30
Craig WTF/III 8:10
Dara 55/15 *
Competition
Charlie
Carole
Todd
Steven G
Comments are closed.
