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Serena Blackburn 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!

 62 in
Performed as RX
Analea Blackburn 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!

 86 in
Performed as RX
Joshua Barnhardt 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
Serena Blackburn 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**		 5.50 mi
Performed as RX
Analea Blackburn 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
Joshua Barnhardt 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
Serena Blackburn 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.		 192 reps
Performed as RX
Analea Blackburn 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.		 204 reps
Performed as RX
Joshua Barnhardt 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.		 230 reps
Performed as RX
Serena Blackburn 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. 		12 in
Performed as RX
Analea Blackburn 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. 		16 in
Performed as RX
Joshua Barnhardt 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 in
Performed as RX
Serena Blackburn 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.		 145 lbs
Performed as RX
Analea Blackburn 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.		 45 lbs
Performed as RX
Serena Blackburn 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		 165 lbs
Performed as RX
Analea Blackburn 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		 180 lbs
Performed as RX
Joshua Barnhardt 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		 205 lbs
lbs
lbs
Performed as RX
Serena Blackburn 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.		 55 lbs
Performed as RX
Analea Blackburn 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.		 65 lbs
Performed as RX
Joshua Barnhardt 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.		 95 lbs
lbs
lbs
Performed as RX
Joshua Barnhardt 04/12/2018 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.		 20 in
Performed as RX
Joshua Barnhardt 04/12/2018 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		 130 lbs
lbs
Performed as RX
Joshua Barnhardt 04/12/2018 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		 225 lbs
Performed as RX
Joshua Barnhardt 04/12/2018 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.		 80 lbs
Performed as RX
Joshua Barnhardt 04/12/2018 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		 60 lbs
Performed as RX
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