| 05/31/2018 |
Q3-W8 - VERTICAL JUMP BENCHMARK #3 |
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. |
18 in
Performed as RX |
| 05/31/2018 |
Q3-W7 - SQUAT BENCHMARK #3 |
Warm Up Set
30% of 1 REP MAX for 8 Reps
Working Sets
1 Rep at each weight working up to your max |
140 lbs
Performed as RX |
| 05/31/2018 |
Q3-W5 BENCHPRESS BENCHMARK #3 |
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. |
140 lbs
Performed as RX |
| 05/29/2018 |
Q4-W10 1 Mile Run Benchmark #2 |
1 Mile Run for time
- 2 laps around the school campus course |
13m 20s
Performed as RX |
| 05/24/2018 |
Q4-W9 - PAINT AGILITY BENCHMARK #4 |
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. |
14.00 mi
Performed as RX |
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