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Brittany McQuillen 09/19/2017 None Q1-W4 - Max Standing Vertical Jump Benchmark #1 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.		 13 in
Performed as RX
Brittany McQuillen 09/15/2017 None 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. 		85 reps
Performed as RX
Brittany McQuillen 09/13/2017 None 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		 45 lbs
Performed as RX
Brittany McQuillen 09/11/2017 None Q1-W1 - BENCHPRESS BENCHMARK#1 Intro to Barbell Bench Press:

Barbell Bench Press - Medium Grip


Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.

After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.

Tip: Ideally, lowering the weight should take about twice as long as raising it.

Repeat the movement for the prescribed amount of repetitions.

When you are done, place the bar back in the rack.
Caution:

If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.

Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

https://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip

WORKOUT

Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups 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
 25 lbs
Performed as RX
Brittany McQuillen 05/15/2017 Keshequa High School Q4-W6 2 Rounds for Time
10 Bench Squats w/10lbs
Walking Lunge w/10lbs overhead to half
Skip to End
10 Push Ups - walk over weight
Farmers walk back to start - alternate arms each round
 2m 30s
Performed as RX
Brittany McQuillen 05/03/2017 Keshequa High School Q4-W5 3 Rounds for Time

10 Bench Squats
Power Skip width of gym to bleachers
10 Push Ups
Run width to start		 2m 15s
Performed as RX
Brittany McQuillen 04/27/2017 Keshequa High School Q4-W4 Seated Throw Benchmark Sitting on the baseline, student will throw a men's basketball as far as they can with two hands while partner measures and retrieves the ball. Testing core strength and explosiveness.

Measure to the nearest foot and log data.		 16.00 mi
Performed as RX
Brittany McQuillen 04/25/2017 Keshequa High School Q4-W3 - PUSH UP BENCHMARK 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.		 51 reps
Performed as RX
Brittany McQuillen 03/30/2017 Keshequa High School 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		 2 rounds 19 reps
Performed as RX
Brittany McQuillen 03/28/2017 Keshequa High School Q3-W11 21-15-9 FRAN

Push Ups
Jumping Jacks
Bench Squats
 1m 00s
Performed as RX
Brittany McQuillen 03/24/2017 Keshequa High School Q3-W10 100 Single Jump w/Jump Rope for time 1m 15s
Performed as RX
Brittany McQuillen 02/08/2017 Keshequa High School Q3-W3 - PUSH UP BENCHMARK 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.		 41 reps
Performed as RX
Brittany McQuillen 02/01/2017 None Q3-W1 MAX VERTICAL BENCHMARK 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		 6 in
Performed as RX
Brittany McQuillen 02/01/2017 None Q3-W1 MAX VERTICAL BENCHMARK 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		 5 in
Performed as RX
Brittany McQuillen 02/01/2017 None Q3-W1 MAX VERTICAL BENCHMARK 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		 4 in
Performed as RX
Brittany McQuillen 02/01/2017 None 020117 Weightlifting

10 Min Alt EMOM
5 T&G Power Snatches
10 Push Press
*use same weight for both

Conditioning

Alternating EMOM for 20:00 of:
Even - 2,4,6,8,10* Deadlifts 225/155#
Odd - 20/15 Calorie Row *The 2,4,6,8,10 Deadlifts mean ascending reps through the first 5 rounds, then back down to 2, then 4, then 6, etc., to finish
 2m 30s
Performed as RX
Brittany McQuillen 02/01/2017 None Zembiec 5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.		 4m 20s
Performed as RX
Brittany McQuillen 02/01/2017 None Q3-W1 MAX VERTICAL BENCHMARK 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		 4 in
Performed as RX
Brittany McQuillen 02/01/2017 None Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 2m 40s
Performed as RX
Brittany McQuillen 02/01/2017 None None 2 rounds for time (20 minute cap)
30 Deadlifts, 225/155
30 Wall Balls
30 Calorie Row
30 Handstand Push Ups		 2m 10s
Performed as RX
Brittany McQuillen 02/01/2017 None None 12-9-6-3
Shoulder to Overhead 185/125
8-6-4-2
Bar Muscle Ups		 2m 40s
Performed as RX
Brittany McQuillen 02/01/2017 None Challenge of the Week Jan 31-Feb 4, 2017 For max reps
Back-squat (75% BW)
Rest 3 minutes
Push-press (50% bw)
Rest 3 minutes
Deadlift (1.5x bw)

5min Time Cap for each exercise.
Post total reps!
 37 reps
Performed as RX
Brittany McQuillen 02/01/2017 None None WOD:
Teams of 3 (Funnel)--not many people due to the ski wknd so did teams of 2, with Clancy
25 Min AMRAP
3 Muscle Ups --transitions
6 Deadlifts (225/315)--155
9 Box Jumps (24/30) --24
we completed 11 complete rounds		 3 rounds 29 reps
Performed as RX
Brittany McQuillen 02/01/2017 None None Skill:
5 Rounds not for time
15 Hip Extensions
Max Effort Chin Over Bar Hold
Max Effort Ring Support Hold

WOD:
20 Min EMOM
ODD: :30 AMRAP of Cals on the rower
EVEN: :30 AMRAP of Burpees
completed 151 reps
approx 7-8 cals per 30 sec and 8 burpees
1st workout after being sick again for 3 days, so took it easy		 45 reps
Performed as RX
Brittany McQuillen 02/01/2017 None Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 2m 30s
Performed as RX
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