| 05/14/2018 |
Q4-W7 - LONG JUMP BENCHMARK #4 |
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!
|
97 in
Performed as RX |
| 05/08/2018 |
Q4-W5 - JUMP ROPE BENCHMARK #4 |
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. |
201 reps
Performed as RX |
| 04/26/2018 |
Q4-W2 - DEADLIFT BENCHMARK #4 |
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 |
395 lbs
Performed as RX |
| 04/24/2018 |
Q4-W1 - BENCHPRESS BENCHMARK #4 |
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. |
205 lbs
Performed as RX |
| 04/09/2018 |
Q3-W12 -CORE BENCHMARK #3 |
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. |
1m 30s
Performed as RX |
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