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Athlete
Date
Location
Workout Name
Description
Results
Brooke Borden
05/31/2018
Keshequa High School
Q4-W5 - Max Standing Vertical Jump Benchmark #4
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.
16 in
Performed as RX
Brooke Borden
05/29/2018
Keshequa High School
Q4-W10 1 Mile Run Benchmark #2
1 Mile Run for time
- 2 laps around the school campus course
9m 09s
Performed as RX
Brooke Borden
05/24/2018
Keshequa High School
Q4-W9 - PAINT AGILITY BENCHMARK #4
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.
16.60 mi
Performed as RX
Brooke Borden
05/22/2018
Keshequa High School
Q4-W8 - CORE BENCHMARK #4
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.
2m 01s
Performed as RX
Brooke Borden
05/14/2018
Keshequa High School
Q4-W7 - LONG JUMP BENCHMARK #4
The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.
Measure in total inches!
63 in
Performed as RX
Brooke Borden
05/10/2018
Keshequa High School
Q4-W6 - SPRINT TEST BENCHMARK #4
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**
4.77 mi
Performed as RX
Brooke Borden
05/08/2018
Keshequa High School
Q4-W5 - JUMP ROPE BENCHMARK #4
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.
92 reps
Performed as RX
Brooke Borden
04/30/2018
Keshequa High School
Q4-W3 - SQUAT BENCHMARK #4
Warm Up Set
30% of 1 REP MAX for 8 Reps
Working Sets
1 Rep at each weight working up to your max
Mr. Valentino must witness your 1 rep max to validate the lift.
105 lbs
Performed as RX
Brooke Borden
04/26/2018
Keshequa High School
Q4-W2 - DEADLIFT BENCHMARK #4
Determine your 4th Quarter 1-Rep Max
Perform one warm-up set:
1 Rep Max X .30 - 8 Reps
Incrementally work your way up to your max weight performing no more than 2 reps per weight
When ready, Mr. Valentino must validate your max lift.
Log new 1-Rep Max online and with Mr. V
105 lbs
Performed as RX
Brooke Borden
04/24/2018
Keshequa High School
Q4-W1 - BENCHPRESS BENCHMARK #4
Determining 1-Rep Max Benchpress
Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.
Warm-Up
1 set X 10 reps @ 30%
Work up in weight and do no more than 2 reps per weight.
When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.
90 lbs
Performed as RX
Brooke Borden
04/09/2018
Keshequa High School
Q3-W10 - Paint Agility Benchmark #3
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.
13.90 mi
Performed as RX
Brooke Borden
04/09/2018
Keshequa High School
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
5.09 mi
Performed as RX
Brooke Borden
04/09/2018
Keshequa High School
Q3-W11 - Long Jump Benchmark #3
The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.
Measure in total inches!
6 ft
Performed as RX
Brooke Borden
04/09/2018
Keshequa High School
Q3-W11 - Long Jump Benchmark #3
The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.
Measure in total inches!
72 in
Performed as RX
Brooke Borden
04/09/2018
Keshequa High School
Q3-W12 -CORE 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 40s
Performed as RX
Brooke Borden
04/09/2018
Keshequa High School
Q3-W13 - JUMP ROPE BENCHMARK #3
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.
125 reps
Performed as RX
Brooke Borden
03/27/2018
Keshequa High School
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.
14 in
Performed as RX
Brooke Borden
03/19/2018
Keshequa High School
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
100 lbs
Performed as RX
Brooke Borden
03/15/2018
Keshequa High School
Q3-W6 - DEADLIFT BENCHMARK #3
Determine your 3rd Quarter 1-Rep Max
Perform one warm-up set:
1 Rep Max X .30 - 8 Reps
Incrementally work your way up to your max weight performing no more than 2 reps per weight
Log new 1-Rep Max online and with Mr. V
90 lbs
Performed as RX
Brooke Borden
03/13/2018
Keshequa High School
Q3-W5 BENCHPRESS BENCHMARK #3
Determining 1-Rep Max Benchpress
Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.
Warm-Up
1 set X 10 reps @ 30%
Work up in weight and do no more than 4 reps per weight.
If comfortable, use a spotter and attempt a max weight.
85 lbs
Performed as RX
Brooke Borden
03/08/2018
Keshequa High School
Q3-W4 - BACK DAY
Deadlift
Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%
Log working set weight
55 lbs
Performed as RX
Brooke Borden
03/06/2018
Keshequa High School
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
75 lbs
Performed as RX
Brooke Borden
02/08/2018
Keshequa High School
Q3-W2 - Wall Walk
2 Rounds for Time
10 Tuck Jumps
Lunge to half-court
Skip to endline
1 wall walk
Run to opposite baseline
1m 35s
Performed as RX
Brooke Borden
02/06/2018
Keshequa High School
Q3-W1 - AMRAP
AMRAP
3 Mins
10 Jump Ropes
10 Push Ups
10 Bench Squats
1 Net and Back
3 rounds 25 reps
Performed as RX
Brooke Borden
01/22/2018
Keshequa High School
Q2-W14 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.
17.08 mi
Performed as RX
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