| 10/01/2018 |
Q1-W7 - PAINT AGILITY BENCHMARK #1 |
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. |
0.50 mi
Performed as RX |
| 09/27/2018 |
Q1-W6 - PLANK BENCHMARK #1 |
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. |
2m 10s
Performed as RX |
| 09/24/2018 |
Q1-W5 - Vertical Jump Benchmark #1 |
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 |
0.30 mi
Performed as RX |
| 10/26/2017 |
Q1-W12 - Back Day |
Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%
Dumbell Saw
3x6 |
130 lbs
Performed as RX |
| 10/24/2017 |
Q1-W11 - Chest Day |
Bench Press - percentages based of your established 1 rep max
Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%
Dumbell Triceps Extension
3x6
|
120 lbs
Performed as RX |
View All PRs
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