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Athlete Date Sort Location Workout Name Description Results
branden bennett 05/06/2019 Keshequa High School Q4-W3 5 FOR 5 ROUND 2 5 Minutes

Perform as many rounds as possible, record full rounds and then repetitions (50 Reps per round)

10 Squat Jump
10 Push Ups
10 Leg Lifts
10 Body Tension Dips
10 Jumping Jacks		 5 rounds 30 reps
Performed as RX
branden bennett 04/26/2019 Keshequa High School Q4-W2 Chest Day 4 Sets - Flat Bench

Warm Up Set
12 Reps of 30% of 1 rep max
Working Sets
3 Sets of 6 Reps of 70% of 1 rep max

Log your Total Weight of all sets combined

Determining Total Weight Example:
1 Rep Max 100lbs
Warm Up Set
12 Reps with 30lbs
12 reps x 30lbs = 360lbs
Working Sets
3 sets of 6 reps with 70lbs
18 reps x 70lbs = 1260lbs
Add all four sets together:
360lbs + 1260lbs - 1620lbs Total Weight		 140 lbs
Performed as RX
branden bennett 04/24/2019 Keshequa High School Q4-W1 - 5 for 5 10 Push Ups
10 Dips
10 Burpees
10 Lunges
10 Plank Push Ups

 5 rounds 23 reps
Performed as RX
branden bennett 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
branden bennett 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
branden bennett 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 30s
Performed as RX
branden bennett 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!

 63.00 mi
Performed as RX
branden bennett 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**		 4.74 mi
Performed as RX
branden bennett 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.		 114 reps
Performed as RX
branden bennett 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. 		19 in
Performed as RX
branden bennett 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.		 135 lbs
Performed as RX
branden bennett 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		 245 lbs
Performed as RX
branden bennett 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.		 145 lbs
Performed as RX
branden bennett 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.		 120 reps
Performed as RX
branden bennett 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. 3m 25s
Performed as RX
branden bennett 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!		 55 in
Performed as RX
branden bennett 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.		 15.00 mi
Performed as RX
branden bennett 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		 4.00 mi
Performed as RX
branden bennett 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.		 15.00 mi
Performed as RX
branden bennett 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		 198 lbs
Performed as RX
branden bennett 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		 198 lbs
Performed as RX
branden bennett 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.		 180 lbs
lbs
Performed as RX
branden bennett 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		 198 lbs
Performed as RX
branden bennett 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		 130 lbs
Performed as RX
branden bennett 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
 2m 30s
Performed as RX
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