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Brendan White 09/22/2016 Keshequa High School 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
 1m 57s
Performed as RX
Brendan White 10/19/2016 Keshequa High School Frogger 4 Rounds 4 Time
6 One Foot on the bench push-ups
Karaoke
5 Frog Jumps
Karaoke		 02m 00s
Performed as RX
Brendan White 10/06/2016 Keshequa High School Jump and Gallop 3 Rounds for Time
10 Jumps
Running Jump Rope to Endline
10 jump overs
Gallop back to start		 1m 43s
Performed as RX
Brendan White 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


 1m 21s
Performed as RX
Brendan White 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.		 16 in
Performed as RX
Brendan White 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		 5 reps
Performed as RX
Brendan White 01/09/2018 None None Back Squat 5x5 at 90%
of last weeks 5RM		 225 lbs
Performed as RX
Brendan White 10/04/2016 Keshequa High School Power Up 3 Rounds for Time

10 Push Ups - feet on bench
Bound across gym
10 Burpees
Power Skip Back
 02m 28s
Performed as RX
Brendan White 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.
 39 reps
Performed as RX
Brendan White 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
 98 lbs
Performed as RX
Brendan White 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
Brendan White 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)
 4 rounds 3 reps
Performed as RX
Brendan White 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)
 4 rounds 3 reps
Performed as RX
Brendan White 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 30s
Performed as RX
Brendan White 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


 85 lbs
lbs
Performed as RX
Brendan White 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 07s
Performed as RX
Brendan White 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 07s
Performed as RX
Brendan White 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		 160 lbs
Performed as RX
Brendan White 09/13/2018 Keshequa High School Q1-W2 - BENCHPRESS BENCHMARK #1 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 @ comfortable weight

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.		 120 lbs
Performed as RX
Brendan White 09/13/2017 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		 225 lbs
Performed as RX
Brendan White 09/17/2018 Keshequa High School Q1-W3 - DEADLIFT BENCHMARK #1 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.		 255 lbs
Performed as RX
Brendan White 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. 		160 reps
Performed as RX
Brendan White 09/21/2018 Keshequa High School Q1-W4 - 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.		 173 reps
Performed as RX
Brendan White 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.		 16 in
Performed as RX
Brendan White 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.		 3 rounds 185 reps
Performed as RX
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