| 03/05/2019 |
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 |
3090 lbs
Performed as RX |
| 02/11/2019 |
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 |
1m 40s
Performed as RX |
| 02/07/2019 |
Q3-W2 21-15-9 |
21-15-9 Drop Sets
Split Lunges
Shoulder Taps
Front to back Line Jumps
Bench Squats
|
2m 40s
Performed as RX |
| 02/05/2019 |
Q3-W1 - BBall Buffet |
2 Rounds for Time
5 LH on the ball pushups
5 RH on the ball pushups
Dribble to opposite endline
10 BBall Jump overs
Dribble back to Start |
1m 17s
Performed as RX |
| 01/14/2019 |
Q2-W1O - PAINT AGILITY BENCHMARK #2 |
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. |
25.00 mi
Performed as RX |
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