| 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 |
| 10/20/2017 |
Q1-W10 Core 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 30s
Performed as RX |
| 10/18/2017 |
Q1-W9 1 Mile Run Benchmark #1 |
1 Mile Run for time
- 2 laps around the school campus course
|
12m 03s
Performed as RX |
| 10/11/2017 |
Q1-W8 Long Jump Benchmark #1 |
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!
Indoor soccer will resume after all students have performed the workout, logged their data and completed the exit ticket. |
7 ft
Performed as RX |
| 10/11/2017 |
Q1-W8 Long Jump Benchmark #1 |
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!
Indoor soccer will resume after all students have performed the workout, logged their data and completed the exit ticket. |
77 in
Performed as RX |
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