| 04/04/2019 |
Q3-W4 - Chest Day |
4 Sets - Flat Bench
Warm Up Set
12 Reps of 30% of 1 rep max
Working Sets
3 Sets of 6 Reps of 70% of 1 rep max
Log your Total Weight of all sets combined
Determining Total Weight Example:
1 Rep Max 100lbs
Warm Up Set
12 Reps with 30lbs
12 reps x 30lbs = 360lbs
Working Sets
3 sets of 6 reps with 70lbs
18 reps x 70lbs = 1260lbs
Add all four sets together:
360lbs + 1260lbs - 1620lbs Total Weight |
395 lbs
Performed as RX |
| 04/04/2019 |
Q3-W12 - Sprint Benchmark #3 |
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** |
5.10 mi
Performed as RX |
| 04/04/2019 |
Q3-W13 Plank Benchmark #3 |
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 30s
Performed as RX |
| 04/04/2019 |
Q3-W3 - JUMP AROUND/B-Ball |
2 Rounds for Time
20 Jumps over the rope
Run while jumping rope to opposite end of the gym
1 Circle Walk w/hands
Run while jumping rope back to start |
3m 10s
Performed as RX |
| 04/04/2019 |
Q3-W5 - Back Day |
4 Sets - Deadlift
Warm Up Set
12 Reps of 30% of 1 rep max
Working Sets
3 Sets of 6 Reps of 70% of 1 rep max
Log your Total Weight of all sets combined
Determining Total Weight Example:
1 Rep Max 100lbs
Warm Up Set
12 Reps with 30lbs
12 reps x 30lbs = 360lbs
Working Sets
3 sets of 6 reps with 70lbs
18 reps x 70lbs = 1260lbs
Add all four sets together:
360lbs + 1260lbs - 1620lbs Total Weight |
1000 lbs
Performed as RX |
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