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Date
Location
Workout Name
Description
Results
lacy craft
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 22s
Performed as RX
lacy craft
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
4 rounds 10 reps
Performed as RX
lacy craft
01/22/2018
Keshequa High School
Q2-W13 - SPRINT TEST BENCHMARK #2
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
4.90 mi
Performed as RX
lacy craft
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.
13.00 mi
Performed as RX
lacy craft
01/16/2018
Keshequa High School
Q2-W11 - SQUAT BENCHMARK #2
Warm Up Set
30% of 1 REP MAX for 8 Reps
Working Sets
1 Rep at each weight working up to your max
125 lbs
Performed as RX
lacy craft
01/11/2018
Keshequa High School
Q2-W9 - JUMP ROPE BENCHMARK #2
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.
50 reps
Performed as RX
lacy craft
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.
1m 34s
Performed as RX
lacy craft
01/11/2018
Keshequa High School
Q2-W9 - JUMP ROPE BENCHMARK #2
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.
50 reps
Performed as RX
lacy craft
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
lacy craft
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.
125 lbs
Performed as RX
lacy craft
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
30 lbs
Performed as RX
lacy craft
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.
80 reps
Performed as RX
lacy craft
11/29/2017
Keshequa High School
Q2-W3
3 Rounds for Time
10 Air Squats
10 Push Ups
10 Switch Lunges
1m 40s
Performed as RX
lacy craft
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 50s
Performed as RX
lacy craft
11/14/2017
Keshequa High School
Q2-W1
21-15-9
Bench Squats
Push Ups
Jump Ropes
1m 40s
Performed as RX
lacy craft
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
25 lbs
Performed as RX
lacy craft
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
45 lbs
Performed as RX
lacy craft
10/03/2017
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
75 lbs
Performed as RX
lacy craft
09/29/2017
Keshequa High School
Q1-W7 - 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
4.95 mi
Performed as RX
lacy craft
09/27/2017
Keshequa High School
Q1-W6 PAINT AGILITY BENCHMARK #1
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.
14.00 mi
Performed as RX
lacy craft
09/25/2017
Keshequa High School
Q1-W5 - SQUAT BENCHMARK #1
BARBELL BACK SQUAT
Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.
95 rounds 4 reps
Performed as RX
lacy craft
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.
13 in
Performed as RX
lacy craft
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.
100 reps
Performed as RX
lacy craft
09/11/2017
Keshequa High School
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
85 lbs
Performed as RX
lacy craft
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 17s
Performed as RX
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