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Graham Willett 11/15/2018 Keshequa High School Q2-W1 - Badminton Serve Accuracy Using the proper form for the badminton underhand serve, you will serve 10 times (5 short and 5 deep) into hula hoops. Record the number of hoops you land in out of 10. 1 reps
Performed as RX
Graham Willett 09/17/2018 Keshequa High School Q1-W3 - DEADLIFT BENCHMARK #1 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.		 225 lbs
Performed as RX
Graham Willett 09/11/2018 Keshequa High School Q1-W1 - SPRINT TEST BENCHMARK #1 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**		 4.70 mi
Performed as RX
Graham Willett 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		 6m 10s
Performed as RX
Graham Willett 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.		 16.00 mi
Performed as RX
Graham Willett 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. 4m 06s
Performed as RX
Graham Willett 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!

 91 in
Performed as RX
Graham Willett 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**		 4.50 mi
Performed as RX
Graham Willett 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.		 200 reps
Performed as RX
Graham Willett 05/04/2018 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. 		22.50 mi
Performed as RX
Graham Willett 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.		 150 lbs
Performed as RX
Graham Willett 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		 295 lbs
lbs
Performed as RX
Graham Willett 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.		 165 lbs
lbs
Performed as RX
Graham Willett 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		 4.22 mi
Performed as RX
Graham Willett 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.		 13.40 mi
Performed as RX
Graham Willett 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!		 93 in
Performed as RX
Graham Willett 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 00s
Performed as RX
Graham Willett 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.		 173 reps
Performed as RX
Graham Willett 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.		 21 in
Performed as RX
Graham Willett 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		 205 lbs
Performed as RX
Graham Willett 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		 295 lbs
Performed as RX
Graham Willett 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.		 165 lbs
lbs
Performed as RX
Graham Willett 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		 165 lbs
lbs
Performed as RX
Graham Willett 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		 140 lbs
Performed as RX
Graham Willett 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 04s
Performed as RX
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