04/11/2018 |
Q3-W1 - AMRAP |
AMRAP
3 Mins
10 Jump Ropes
10 Push Ups
10 Bench Squats
1 Net and Back
|
4 rounds 10 reps Performed as RX |
04/11/2018 |
Q3-W7 - SQUAT BENCHMARK #3 |
Warm Up Set
30% of 1 REP MAX for 8 Reps
Working Sets
1 Rep at each weight working up to your max |
1, 10 lbs Performed as RX |
04/11/2018 |
Q3-W8 - VERTICAL JUMP BENCHMARK #3 |
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. |
12.00 mi Performed as RX |
04/11/2018 |
Q3-W3 - 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 |
30 lbs Performed as RX |
04/11/2018 |
Q3-W9 - SPRINT TEST 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 |
6.15 mi Performed as RX |