Tuesday, March 27, 2018
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W8 - VERTICAL JUMP BENCHMARK #3
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.
Measure in inches.
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.
Measure in inches.
Cooldown:
Gaga Ball, Just Dance, Table Tennis
Performed by 169 athletes
Podium
Male RX:
84.00 mi
Female RX:
20.00 mi
Male Scaled:
Female Scaled:
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Enter Your Results
Monday, March 19, 2018
Class:
All
Warmup:
Stretch/Review Squat
Workout Name:
Q3-W7 - SQUAT BENCHMARK #3
Description:
Warm Up Set
30% of 1 REP MAX for 8 Reps
Working Sets
1 Rep at each weight working up to your max
30% of 1 REP MAX for 8 Reps
Working Sets
1 Rep at each weight working up to your max
Cooldown:
Hockey
Thursday, March 15, 2018
Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q3-W6 - DEADLIFT BENCHMARK #3
Description:
Determine your 3rd Quarter 1-Rep Max
Perform one warm-up set:
1 Rep Max X .30 - 8 Reps
Incrementally work your way up to your max weight performing no more than 2 reps per weight
Log new 1-Rep Max online and with Mr. V
Perform one warm-up set:
1 Rep Max X .30 - 8 Reps
Incrementally work your way up to your max weight performing no more than 2 reps per weight
Log new 1-Rep Max online and with Mr. V
Cooldown:
Hockey
Tuesday, March 13, 2018
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W5 BENCHPRESS BENCHMARK #3
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 @ 30%
Work up in weight and do no more than 4 reps per weight.
If comfortable, use a spotter and attempt a 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 @ 30%
Work up in weight and do no more than 4 reps per weight.
If comfortable, use a spotter and attempt a max weight.
Cooldown:
Hockey
Thursday, March 08, 2018
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W4 - BACK DAY
Description:
Deadlift
Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%
Log working set weight
Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%
Log working set weight
Cooldown:
Hockey
Tuesday, March 06, 2018
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W3 - CHEST DAY
Description:
Bench Press - percentages based of your established 1 rep max
Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%
Dumbell Triceps Extension
3x6
Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%
Dumbell Triceps Extension
3x6
Cooldown:
Hockey
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