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Athlete
Date
Location
Workout Name
Description
Results
Austin Wadsworth
12/01/2015
Keshequa High School
1 for 1
2 Minutes AMRAP
1 Bench Squat
1 Push Up
47 reps
Performed as RX
Austin Wadsworth
12/11/2015
Keshequa High School
1 Min Step Test
1 Min Max Reps
Start outside of the agility ladder on two feet
Step in with one foot followed by other foot
Step out with one foot followed by other foot
Repeat as many reps as possible.
1 Rep equals stepping in and out
115 reps
Performed as RX
Austin Wadsworth
03/31/2016
Keshequa High School
2 Minutes Glycolytic Push Up Test
Chest to Floor Push Up - As many reps as possible with good form in 2 mins
42 reps
Performed as RX
Austin Wadsworth
04/28/2016
Keshequa High School
3 Move Fran
21-15-9
Burpees
Lunges
Dips
3m 38s
Performed as RX
Austin Wadsworth
12/07/2015
Keshequa High School
4 Move Fran
21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks
2m 16s
Performed as RX
Austin Wadsworth
10/17/2016
Keshequa High School
4 Speed
4 rounds for time
10 flutter kicks
Run to opposite End
10 Wall Jumps
Run Back
2m 02s
Performed as RX
Austin Wadsworth
05/18/2016
Keshequa High School
5 Round Jump Around
5 Rounds for Time
10 Single Jumps
Gym Length Down and Back
2m 33s
Performed as RX
Austin Wadsworth
05/04/2016
Keshequa High School
96 Reps
50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs
2m 08s
Performed as RX
Austin Wadsworth
02/29/2016
Keshequa High School
Blender
20 One Foot Jump Ropes
Run Forward To Endline
20 Opposite Knee to Elbow In Push Up Position
Run Backward to Endline
20 One Foot Jump Rope
Lunge To Half
Lunge Backward to Endline
Seal Crawl To Foul Line
Army Crawl To Endline
2m 34s
Performed as RX
Austin Wadsworth
04/12/2016
Keshequa High School
Diminishin My Glycogen
3 Rounds
10 burpees
Lunge to half
Bound to endline
10 chest to floor push ups
Sprint back to start
3m 10s
Performed as RX
Austin Wadsworth
04/08/2016
Keshequa High School
Double Under Wonder
10 Double Under Jump Ropes for time
1m 34s
Performed as RX
Austin Wadsworth
03/18/2016
Keshequa High School
Easter Beaster
2 Rounds For Time
Kettle Bell Single Arm Switch w/10lbs (10 reps)
Single Leg Bench Squat (10 reps - 5 each leg)
10 Walking Lunges Out w/10lbs
Two Foot Hops Back w/10lbs
2m 46s
Performed as RX
Austin Wadsworth
09/28/2016
Keshequa High School
Hard Core
2 Rounds for Time
10 Mason Twists
Bear Crawl to Half
Seal Crawl to Foul Line
Bunny Hops to End
Plank Circle Walk
Jog Backwards to Start
1m 54s
Performed as RX
Austin Wadsworth
02/23/2016
Keshequa High School
Hockey Heaven
3 Rounds for Time
One gym length over running with hockey stick above head
20 hockey stick jump overs
One gym length back skipping with stick above head
10 Bench Squats with stick above head
1m 34s
Performed as RX
Austin Wadsworth
11/20/2015
Keshequa High School
Jump and Bump
3 Rounds for Time
10 Weight Bumps
Jump Rope 1 Length
10 Jumps
Power Skip 1 Length (Hold Jump Rope)
1m 25s
Performed as RX
Austin Wadsworth
09/30/2016
Keshequa High School
Leggo
2 Rounds for Time w/10lb Plate
10 Bench Squats w/weight at chest
Walking Lunge to Mid Court w/weight over head
One legged hop to opposite side w/weight in one hand w/arm extended
One legged hop back to mid court w/weight in other hand
Weight in the front of chest skip to start
2m 02s
Performed as RX
Austin Wadsworth
09/16/2016
Keshequa High School
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.
24 in
Performed as RX
Austin Wadsworth
04/26/2016
Keshequa High School
No Rest Tabata
2 Rounds
20 seconds Jog
10 seconds work
Tuck Jump
Push Ups
Walking Lunge
Dips
64 reps
Performed as RX
Austin Wadsworth
10/14/2015
Keshequa High School
None
2 Rounds
Walking Lunge to half
Somersault
Bear Crawl to end
10 push ups
Jog to half
Tripod
Walking Lunge to start
10 pounds lbs
Performed as RX
Austin Wadsworth
10/11/2016
Keshequa High School
None
AMRAP in 1:30
10 Fast Feet
Belly to floor
Sprint width of the gym
10 Fast Feet
Belly to floor
Back Peddle to start
8 reps
Performed as RX
Austin Wadsworth
05/12/2016
Keshequa High School
PSST
3 Rounds for Time
10 chest to floor push ups
Skip across the width of gym
Sprint back
10 tuck jumps
2m 01s
Performed as RX
Austin Wadsworth
09/07/2016
Keshequa High School
Push Up Benchmark #1
2 Min AMRAP
Hands off floor full range of motion push ups
Test of strength/endurance not power.
43 reps
Performed as RX
Austin Wadsworth
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
95 lbs
Performed as RX
Austin Wadsworth
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.
1m 00s
Performed as RX
Austin Wadsworth
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
72 lbs
Performed as RX
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