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Jasmine Mercado 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.		 204 reps
Performed as RX
Jasmine Mercado 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.		 19 in
Performed as RX
Jasmine Mercado 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		 175 lbs
Performed as RX
Jasmine Mercado 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.		 90 lbs
Performed as RX
Jasmine Mercado 01/11/2018 Keshequa High School Q2-W10 - CORE BENCHMARK #2 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 00s
Performed as RX
Jasmine Mercado 01/09/2018 Keshequa High School Q2-W8 - Deadlift Benchmark #2 Determine your 1st 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		 185 lbs
Performed as RX
Jasmine Mercado 01/04/2018 Keshequa High School Q2-W7 - Max Standing Vertical Jump Benchmark #2 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 in
Performed as RX
Jasmine Mercado 01/02/2018 Keshequa High School Q2-W6 BENCHPRESS BENCHMARK #2 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.		 100 lbs
Performed as RX
Jasmine Mercado 01/02/2018 Keshequa High School Q2-W6 BENCHPRESS BENCHMARK #2 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.		 15 lbs
lbs
Performed as RX
Jasmine Mercado 12/05/2017 Keshequa High School Q2-W5 - LEG DAY Squat - 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 Lunge
3x6 on each leg		 145 lbs
lbs
Performed as RX
Jasmine Mercado 12/01/2017 Keshequa High School Q2-W4 1 Min Ladder Step In/Out

Using the agility ladder you will step in and out of the ladder as many times as possible for 1 min. 		133 reps
Performed as RX
Jasmine Mercado 12/01/2017 Keshequa High School Q2-W4 1 Min Ladder Step In/Out

Using the agility ladder you will step in and out of the ladder as many times as possible for 1 min. 		95 reps
Performed as RX
Jasmine Mercado 11/29/2017 Keshequa High School Q2-W3 3 Rounds for Time

10 Air Squats

10 Push Ups

10 Switch Lunges		 1m 36s
Performed as RX
Jasmine Mercado 11/29/2017 Keshequa High School Q2-W3 3 Rounds for Time

10 Air Squats

10 Push Ups

10 Switch Lunges		 1m 41s
Performed as RX
Jasmine Mercado 11/27/2017 Keshequa High School Q2-W2 2 Rounds for Time

10 Push Ups
Lunge to Half
Skip To End
10 Tuck Jumps
Sprint back to start		 1m 17s
Performed as RX
Jasmine Mercado 11/27/2017 Keshequa High School Q2-W2 2 Rounds for Time

10 Push Ups
Lunge to Half
Skip To End
10 Tuck Jumps
Sprint back to start		 1m 17s
Performed as RX
Jasmine Mercado 11/14/2017 Keshequa High School Q2-W1 21-15-9

Bench Squats
Push Ups
Jump Ropes		 2m 02s
Performed as RX
Jasmine Mercado 11/14/2017 Keshequa High School Q2-W1 21-15-9

Bench Squats
Push Ups
Jump Ropes		 2m 02s
Performed as RX
Jasmine Mercado 10/26/2017 Keshequa High School Q1-W12 - Back Day Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%

Dumbell Saw
3x6		 165 lbs
Performed as RX
Jasmine Mercado 10/24/2017 Keshequa High School Q1-W11 - 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


 95 lbs
Performed as RX
Jasmine Mercado 10/20/2017 Keshequa High School Q1-W10 Core Benchmark #1 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. 3m 05s
Performed as RX
Jasmine Mercado 10/20/2017 Keshequa High School Q1-W10 Core Benchmark #1 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. 3m 04s
Performed as RX
Jasmine Mercado 10/18/2017 Keshequa High School Q1-W9 1 Mile Run Benchmark #1 1 Mile Run for time

- 2 laps around the school campus course
 8m 00s
Performed as RX
Jasmine Mercado 04/04/2017 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)

 2m 30s
Performed as RX
Jasmine Mercado 04/04/2017 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.		 5 reps
Performed as RX
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