Wednesday, June 05, 2019
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q4-W13 Squat Benchmark #4
Description:
Max Squat Day
Warm Up with an appropriate weight based on your 2nd quarter max. Work up slowly to try to beat your best lift.
Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.
Warm Up with an appropriate weight based on your 2nd quarter max. Work up slowly to try to beat your best lift.
Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.
Cooldown:
Log Workout
Enter Your Results
Monday, June 03, 2019
Class:
All
Warmup:
Stretch/Review Lift
Workout Name:
Q4-W12 - Deadlift Benchmark #4
Description:
Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
https://www.bodybuilding.com/exercises/detail/view/name/axle-deadlift
WORKOUT
Determining 1-Rep Max Deadlift
Warm-up with 10 REPS of 30% of max from Q1. From there, work your weight up with 1 rep per weight until attempting a max lift.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
https://www.bodybuilding.com/exercises/detail/view/name/axle-deadlift
WORKOUT
Determining 1-Rep Max Deadlift
Warm-up with 10 REPS of 30% of max from Q1. From there, work your weight up with 1 rep per weight until attempting a max lift.
Cooldown:
Log Data
Tuesday, May 28, 2019
Class:
All
Warmup:
Stretch
Workout Name:
W4-Q6 - Jump Rope Benchmark #4
Description:
2 MINUTE JUMP ROPE BENCHMARK TEST
For 2 mins you will jump rope to achieve as many reps as possible
Once you have completed your 2 minutes, log your reps online and with Mr. V.
For 2 mins you will jump rope to achieve as many reps as possible
Once you have completed your 2 minutes, log your reps online and with Mr. V.
Cooldown:
Log your result
Performed by 171 athletes
Podium
Male RX:
300 reps
Female RX:
264 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
Stretch
Workout Name:
Q4-W7 Vertical Jump Benchmark #4
Description:
Today is a test of explosive lower body power.
Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.
Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.
Cooldown:
Log Workout
Performed by 161 athletes
Podium
Male RX:
33.00 mi
Female RX:
25.00 mi
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
STRETCH
Workout Name:
Q4-W8 - CORE BENCHMARK #4
Description:
Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time.
Cooldown:
LOG WORKOUT
Performed by 153 athletes
Podium
Male RX:
0:08
Female RX:
0:21
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Q4-W9 - PAINT AGILITY BENCHMARK #4
Description:
Paint Agility Benchmark
Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.
Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.
You will be timed, round to the nearest tenth of a second.
Log in Miles rounded to the tenth.
Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.
Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.
You will be timed, round to the nearest tenth of a second.
Log in Miles rounded to the tenth.
Performed by 138 athletes
Podium
Male RX:
1612.00 km
Female RX:
32.00 mi
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Q4-W10 - LONG JUMP BENCHMARK #4
Description:
The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.
Measure in total inches!
Measure in total inches!
Performed by 142 athletes
Podium
Male RX:
93.00 mi
Female RX:
2-way Tie
77.00 mi
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Q4-W11 SPRINT TEST BENCHMARK #4
Description:
1 Length of Gym Sprint Test
TWO ATTEMPTS, use your fastest time!
End line to End Line
Feet must start behind the black baseline of basketball court
Stop clock when chest breaks the opposite baseline of basketball court
**Log online to the nearest tenth of a mile**
TWO ATTEMPTS, use your fastest time!
End line to End Line
Feet must start behind the black baseline of basketball court
Stop clock when chest breaks the opposite baseline of basketball court
**Log online to the nearest tenth of a mile**
Performed by 142 athletes
Podium
Male RX:
8.00 mi
Female RX:
501.00 km
Male Scaled:
Female Scaled:
Show All Results
Wednesday, May 22, 2019
Class:
All
Warmup:
Stretch/Review Acitivity
Workout Name:
Q4-W5 Mile Run Benchmark #2
Description:
1 Mile Run for time
- 2 laps around the school campus course
- 2 laps around the school campus course
Cooldown:
Stretch
Performed by 137 athletes
Podium
Male RX:
4:48
Female RX:
2-way Tie
0:01
Male Scaled:
Female Scaled:
Show All Results
Monday, May 20, 2019
Class:
All
Warmup:
Check your max lifts from the first 3 quarters, then stretch and review the exercise.
Workout Name:
Q4-W4 - Benchpress Benchmark #4
Description:
Determining 1-Rep Max Benchpress
Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.
Warm-Up
1 set X 10 reps @ comfortable weight
Work up in weight and do no more than 2 reps per weight.
When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.
Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.
Warm-Up
1 set X 10 reps @ comfortable weight
Work up in weight and do no more than 2 reps per weight.
When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.
Cooldown:
Log your data!
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