| 05/29/2018 |
Q4-W10 1 Mile Run Benchmark #2 |
1 Mile Run for time
- 2 laps around the school campus course |
12m 03s
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. |
13.60 mi
Performed as RX |
| 05/22/2018 |
Q4-W8 - CORE BENCHMARK #4 |
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 25s
Performed as RX |
| 05/17/2018 |
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. |
155 lbs
lbs
Performed as RX |
| 05/17/2018 |
Q4-W3 - SQUAT BENCHMARK #4 |
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. |
315 lbs
Performed as RX |
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