Monday, April 30, 2018
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q4-W3 - SQUAT BENCHMARK #4
Description:
Warm Up Set
30% of 1 REP MAX for 8 Reps
Working Sets
1 Rep at each weight working up to your max
Mr. Valentino must witness your 1 rep max to validate the lift.
30% of 1 REP MAX for 8 Reps
Working Sets
1 Rep at each weight working up to your max
Mr. Valentino must witness your 1 rep max to validate the lift.
Cooldown:
Log info
Enter Your Results
Thursday, April 26, 2018
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q4-W2 - DEADLIFT BENCHMARK #4
Description:
Determine your 4th 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
When ready, Mr. Valentino must validate your max lift.
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
When ready, Mr. Valentino must validate your max lift.
Log new 1-Rep Max online and with Mr. V
Cooldown:
Log Data/Wiffleball
Comments:
Must perform lift in front of Mr. Valentino to validate.
Tuesday, April 24, 2018
Class:
Warmup:
Stretch/Review Exercise
Workout Name:
Q4-W1 - 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 @ 30%
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 @ 30%
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 Workout
Comments:
**MUST USE MR. VALENTINO TO SPOT YOUR OFFICIAL MAX WEIGHT**
Monday, April 09, 2018
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W9 - SPRINT TEST BENCHMARK #3
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 188 athletes
Podium
Male RX:
515.00 mi
Female RX:
15.00 mi
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W10 - Paint Agility Benchmark #3
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 184 athletes
Podium
Male RX:
30.00 mi
Female RX:
23.13 mi
Male Scaled:
Female Scaled:
14 m
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Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W11 - Long Jump Benchmark #3
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 183 athletes
Podium
Male RX:
169.00 mi
Female RX:
90.00 mi
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W12 -CORE BENCHMARK #3
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.
Performed by 161 athletes
Podium
Male RX:
0:16
Female RX:
0:30
Male Scaled:
Female Scaled:
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Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W13 - JUMP ROPE BENCHMARK #3
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.
Performed by 155 athletes
Podium
Male RX:
305 reps
Female RX:
241 reps
Male Scaled:
Female Scaled:
Show All Results
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