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Zac Hoehn 02/05/2019 Keshequa High School Q3-W1 - BBall Buffet 2 Rounds for Time

5 LH on the ball pushups
5 RH on the ball pushups
Dribble to opposite endline
10 BBall Jump overs
Dribble back to Start		 1m 07s
Performed as RX
Zac Hoehn 01/15/2019 Keshequa High School Q2-W7 - 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**		 5.60 mi
Performed as RX
Zac Hoehn 01/15/2019 Keshequa High School Q2-W2 - 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.		 227 reps
Performed as RX
Zac Hoehn 01/15/2019 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. 2 reps
Performed as RX
Zac Hoehn 01/15/2019 Keshequa High School Q2-W6 - 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		 22.00 mi
Performed as RX
Zac Hoehn 01/14/2019 Keshequa High School Q2-W9 - STANDING LONG JUMP BENCHMARK #2 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!		 6.90 mi
Performed as RX
Zac Hoehn 01/14/2019 Keshequa High School Q2-W1O - 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.		 28.44 mi
Performed as RX
Zac Hoehn 01/10/2019 Keshequa High School Q2-W8 - PLANK 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 30s
Performed as RX
Zac Hoehn 12/10/2018 Keshequa High School Q2-W5 - SQUAT BENCHMARK #2 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.		 295 lbs
Performed as RX
Zac Hoehn 12/06/2018 Keshequa High School Q2-W4 DEADLIFT BENCHMARK #2 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 10 REPS of 30% of max from Q1. From there, work your weight up with 1 rep per weight until attempting a max lift. 		315 lbs
Performed as RX
Zac Hoehn 12/04/2018 Keshequa High School Q2-W3 - 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% of Max

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.		 185 lbs
Performed as RX
Zac Hoehn 11/05/2018 Keshequa High School Q1-W12 - SQUAT BENCHMARK #1 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.		 305 lbs
Performed as RX
Zac Hoehn 10/25/2018 Keshequa High School Q1-W11 - Wall Walkers 2 Rounds for Time

5 Wall Walks
Skip to Half
Bound to End
5 Push Ups
Sprint to Start		 1m 12s
Performed as RX
Zac Hoehn 10/23/2018 Keshequa High School Q1-W10 - 31 to 3 Rounds and Reps 3 Minutes
10 bench squats
10 push ups
10 tuck jumps
1 sprint over and back (touch bleachers)
 3 rounds 14 reps
Performed as RX
Zac Hoehn 10/23/2018 Keshequa High School Q1-W10 - 31 to 3 Rounds and Reps 3 Minutes
10 bench squats
10 push ups
10 tuck jumps
1 sprint over and back (touch bleachers)
 3 rounds 12 reps
Performed as RX
Zac Hoehn 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**		 4.30 mi
Performed as RX
Zac Hoehn 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 29s
Performed as RX
Zac Hoehn 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.		 14.60 mi
Performed as RX
Zac Hoehn 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. 1m 05s
Performed as RX
Zac Hoehn 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!

 84.00 mi
Performed as RX
Zac Hoehn 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**		 4.48 mi
Performed as RX
Zac Hoehn 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.		 214 reps
Performed as RX
Zac Hoehn 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. 		23.00 mi
Performed as RX
Zac Hoehn 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.		 320 lbs
Performed as RX
Zac Hoehn 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		 345 lbs
Performed as RX
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