| 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. |
16.20 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 20s
Performed as RX |
| 05/10/2018 |
Q4-W6 - SPRINT TEST BENCHMARK #4 |
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** |
263.00 mi
Performed as RX |
| 05/04/2018 |
Q4-W5 - Max Standing Vertical Jump Benchmark #4 |
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. |
11.00 mi
Performed as RX |
| 04/30/2018 |
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. |
185 lbs
Performed as RX |
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