| 10/03/2017 |
Q1-W7 - SPRINT TEST BENCHMARK #1 |
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 |
16.00 mi
Performed as RX |
| 10/03/2017 |
Q3-W12 |
4 Corner Partner Relay
Partner AMRAP in 4 Mins
Start at half court on the sideline
1st Corner - 5 Push Ups
2nd Corner - 5 Tuck Jumps
3rd Corner - 5 In and Outs
4th Corner - Push Up Circle Walk
Tag Partner to run second lap - alternate laps until finish
Each Corner is a Rep and each lap is a Round |
0 rounds 4 reps
Performed as RX |
| 10/03/2017 |
Q1-W3 - JUMP ROPE BENCHMARK #1 |
2 MINUTE JUMP ROPE BENCHMARK TEST
For 2 mins you will jump rope to achieve as many reps as possible
Once you have completed your 2 minutes, log your reps online and with Mr. V. |
200 reps
Performed as RX |
| 10/03/2017 |
Q1-W2 - DEADLIFT BENCHMARK #1 |
The Deadlift
Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
https://www.bodybuilding.com/exercises/detail/view/name/axle-deadlift
WORKOUT
Determining 1-Rep Max Deadlift
Warm-up with a light weight to reduce injury. When ready, follow the directions below:
If comfortable, use a spotter and attempt a max weight.
If new, use a spotter and rep with a comfortable weight then utilize One-Rep Max calculator to determine approximate one-rep max weight.
http://www.exrx.net/Calculators/OneRepMax.html |
152 lbs
Performed as RX |
| 10/03/2017 |
Q1-W6 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. |
4.00 mi
Performed as RX |
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