| 05/31/2018 |
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. |
125 lbs
Performed as RX |
| 05/29/2018 |
Q4-W10 1 Mile Run Benchmark #2 |
1 Mile Run for time
- 2 laps around the school campus course |
12m 09s
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. |
17.30 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. |
01m 27s
Performed as RX |
| 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!
|
60 in
Performed as RX |
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