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Ethan Davis 09/19/2017 Keshequa High School 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.		 20.00 mi
Performed as RX
Ethan Davis 09/19/2017 Keshequa High School 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.		 3.00 mi
Performed as RX
Ethan Davis 09/15/2017 Keshequa High School 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
Ethan Davis 09/13/2017 Keshequa High School 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		 205 lbs
Performed as RX
Ethan Davis 04/19/2017 Keshequa High School Q4-W1 Vertical Jump 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		 17.00 mi
Performed as RX
Ethan Davis 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		 6 rounds 0 reps
Performed as RX
Ethan Davis 03/28/2017 Keshequa High School Q3-W11 21-15-9 FRAN

Push Ups
Jumping Jacks
Bench Squats
 1m 44s
Performed as RX
Ethan Davis 03/24/2017 Keshequa High School Q3-W10 100 Single Jump w/Jump Rope for time 1m 20s
Performed as RX
Ethan Davis 03/16/2017 Keshequa High School Q3-W9 2 Rounds for Time

10 Bench Squats w/10lbs
10 Push Press w/10lbs
10 Dips
10 Tuck Jumps
10 Dead Lifts w/10lbs		 1m 50s
Performed as RX
Ethan Davis 03/07/2017 Keshequa High School Q3-W8 2 Rounds for Time

10 Mountain Climbers
High Skip to Half
Low Skip to End
10 Power Push Ups (Legs apart on down, together on up)
Sprint To Start
 1m 20s
Performed as RX
Ethan Davis 03/03/2017 Keshequa High School Q3-W7 1 Min AMRAP

Seated Shoulder Press w/20 lbs

Full range of motion weights from chest to fully extended elbow. 		50 reps
Performed as RX
Ethan Davis 03/01/2017 Keshequa High School Q3-W6 3 Rounds for Time

10 Bench Squats w/10lb Weight
10 Dips
5 Single Leg Lunge w/10lb Weight (Right)
5 Single Leg Lunge w/10lb Weight (Left)

 1m 44s
Performed as RX
Ethan Davis 02/14/2017 Keshequa High School Q3-W5 - Somersaults 1 Min AMRAP

Somersault Challenge

Standing on one side of the mat you are to perform a somersault.

Once you stand up from your first somersault, you are to turn 180 degrees and perform another somersault back towards the edge of the mat you started on.

Perform as many as possible in 1 minute. 		29 reps
Performed as RX
Ethan Davis 02/10/2017 Keshequa High School Q3-W4 - SPRINT TEST BENCHMARK 1 Length of Gym Sprint Test

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

Measure in Miles - Round to the nearest tenth		 4.80 mi
Performed as RX
Ethan Davis 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.		 48 reps
Performed as RX
Ethan Davis 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.		 21 reps
Performed as RX
Ethan Davis 02/06/2017 Keshequa High School Q3-W2 - 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.		 21.00 mi
Performed as RX
Ethan Davis 01/31/2017 Keshequa High School 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		 17 in
Performed as RX
Ethan Davis 11/21/2016 Keshequa High School Speed Ball Workout Call 2 rounds for time

10 Bench Jump Squats holding basketball over your head with both hands
Dribble to opposite sideline
10 single jump jump ropes
10 top foot taps with basketball
Skater run back to start

Further Description
Learner will be able to correctly perform the movements in the workout
a.Bench Squat w/basketball
i.Heels stay planted to ground shoulder width apart
ii.Knees stay parallel
iii.Full range of motion completely upright to butt touching the bench and back up
iv.Arms stay above head holding basketball
v.Look towards the ceiling for stability
b.Basketball Dribble
i.Maintain the basketball bouncing while moving to the opposite basketball sideline
ii.Dribble with fingertips maintaining control at waist height
iii.Attempt to keep eyes looking out not down at the ball
c.Jump Rope
i.Elevate your body over the rope as it rotates around your body
ii.Maintain a rhythm to keep the jump rope rotation and the body elevation in sync
iii.Focus on quick contact with the ground with the toes
iv.Repeat until the student has jumped the rope ten repetitions
d.Top Touches
i.While maintaining an upright body position, balance on one foot while placing opposite foot on the top of the basketball
ii.Swiftly switch foot placed on the ball with foot placed on the ground
iii.Focus on weight in the toes and a hard kneed drive upward to get to the top of the ball
iv.Continue this until contact with the top of the ball has been made ten times
e.Skater Run
i.While holding the basketball, student will plant on one foot and bound/leap to the other foot in a side to side motion.
ii.Requires balance to be established on landing foot in order to push back to the non-planted foot
iii.Drive off the planted foot to the unweighted foot, attempting to cover as much distance as possible.
 1m 00s
Performed as RX
Ethan Davis 11/21/2016 Keshequa High School Q2-W2 - Sprint Test #2 1 Length of Gym Sprint Test

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

*Submit as distance rounded to the nearest tenth of a mile		 15.00 mi
Performed as RX
Ethan Davis 11/17/2016 Keshequa High School Q2-W2 - Sprint Test #2 1 Length of Gym Sprint Test

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

*Submit as distance rounded to the nearest tenth of a mile		 5.00 mi
Performed as RX
Ethan Davis 11/15/2016 Keshequa High School Q2W1 Push Up Benchmark 2 Min AMRAP Max Push Up Benchmark

-chest to the floor at the bottom of pushup
-full arm extension at the top of pushup		 60 reps
Performed as RX
Ethan Davis 11/15/2016 Keshequa High School Q2W1 Push Up Benchmark 2 Min AMRAP Max Push Up Benchmark

-chest to the floor at the bottom of pushup
-full arm extension at the top of pushup		 50 reps
Performed as RX
Ethan Davis 11/15/2016 Keshequa High School Q2W1 Push Up Benchmark 2 Min AMRAP Max Push Up Benchmark

-chest to the floor at the bottom of pushup
-full arm extension at the top of pushup		 55 reps
Performed as RX
Ethan Davis 10/27/2016 Keshequa High School Speed Ball Workout Call 2 rounds for time

10 Bench Jump Squats holding basketball over your head with both hands
Dribble to opposite sideline
10 single jump jump ropes
10 top foot taps with basketball
Skater run back to start

Further Description
Learner will be able to correctly perform the movements in the workout
a.Bench Squat w/basketball
i.Heels stay planted to ground shoulder width apart
ii.Knees stay parallel
iii.Full range of motion completely upright to butt touching the bench and back up
iv.Arms stay above head holding basketball
v.Look towards the ceiling for stability
b.Basketball Dribble
i.Maintain the basketball bouncing while moving to the opposite basketball sideline
ii.Dribble with fingertips maintaining control at waist height
iii.Attempt to keep eyes looking out not down at the ball
c.Jump Rope
i.Elevate your body over the rope as it rotates around your body
ii.Maintain a rhythm to keep the jump rope rotation and the body elevation in sync
iii.Focus on quick contact with the ground with the toes
iv.Repeat until the student has jumped the rope ten repetitions
d.Top Touches
i.While maintaining an upright body position, balance on one foot while placing opposite foot on the top of the basketball
ii.Swiftly switch foot placed on the ball with foot placed on the ground
iii.Focus on weight in the toes and a hard kneed drive upward to get to the top of the ball
iv.Continue this until contact with the top of the ball has been made ten times
e.Skater Run
i.While holding the basketball, student will plant on one foot and bound/leap to the other foot in a side to side motion.
ii.Requires balance to be established on landing foot in order to push back to the non-planted foot
iii.Drive off the planted foot to the unweighted foot, attempting to cover as much distance as possible.
 1m 57s
Performed as RX
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