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Athlete Date Location Workout NameSort Description Results
Craig Doty-Mann 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

 110 reps
Performed as RX
Craig Doty-Mann 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 6m 00s
Performed as RX
Craig Doty-Mann 05/18/2016 Keshequa High School 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 05m 00s
Performed as RX
Craig Doty-Mann 05/18/2016 Keshequa High School 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 5m 00s
Performed as RX
Craig Doty-Mann 05/18/2016 Keshequa High School 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 4m 00s
Performed as RX
Craig Doty-Mann 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball		 10m 00s
Performed as RX
Craig Doty-Mann 01/26/2016 Keshequa High School Body Weight Tabata 2 Rounds - 20 seconds on - 10 seconds rest

Push Ups
Air Squats
Dips
Leg Raises		 180 reps
Performed as RX
Craig Doty-Mann 12/21/2015 Keshequa High School Down with 20lbs 2 Rounds for Time

10 Bench Squat w/20lbs
1 Gym Width - Overhead Lunge w/20lbs
1 Gym Width - Farmer Walk w/20lbs
10 Jump Ropes		 10m 00s
Performed as RX
Craig Doty-Mann 01/13/2016 Keshequa High School Five for Time Time Each Session for a final Total Time

Prescribed
.25 Mile Run
20 Squats - 45lb Bar
50 Push Ups - chest to floor
20 Thrusters - 45lb Bar
20 Box Jumps - 24"

Scaled
.25 Mile Run
20 Squats - 25lb Plate
50 Push Ups - chest to floor
20 Thrusters - 25lb Plate
20 Box Jumps - 12"

 8m 23s
Performed as RX
Craig Doty-Mann 10/08/2015 Keshequa High School Fun 2-Box Jumps
2-Deadlifts @160lbs
12-Sit-ups

*Add 1 Squat Clean and box jump each round.
 5 rounds 0 reps
Performed as RX
Craig Doty-Mann 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
 11 reps
Performed as RX
Craig Doty-Mann 09/21/2015 Keshequa High School Larry Legend (#33) 1 Round for Time

10 Push Ups - Chest to floor
1 Length Walking Lunges - Back knee touches floor
8 Flutter Kicks - Neither foot can touch floor, alt. legs.
1 Length Skips
6 Dips - Bench dip, elbows past 90 Degrees
1 Length Bound - Take as few steps as possible
4 Burpees
1 Length Gallop
2 Clapping Push Ups
 1m 33s
Performed as RX
Craig Doty-Mann 09/08/2015 Keshequa High School None Rx
21-15-7
Pushups
Squats
Gym Width

Scaled
21-15-7
Straight Arm Plank
Squat
Gym Width		 4m 10s
Performed as RX
Craig Doty-Mann 10/06/2015 Keshequa High School None 1 Mile for time 13m 57s
Performed as RX
Craig Doty-Mann 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		 03m 00s
Performed as RX
Craig Doty-Mann 05/23/2016 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		 05m 00s
Performed as RX
Craig Doty-Mann 05/23/2016 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		 06m 00s
Performed as RX
Craig Doty-Mann 05/23/2016 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		 6m 00s
Performed as RX
Craig Doty-Mann 05/23/2016 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		 06m 00s
Performed as RX
Craig Doty-Mann 12/15/2015 Keshequa High School Push and Hurdle 2 Rounds

Plate push to Half-Court
3 Log Hurdle
10 Chest to Floor Push-Ups
3 Log Hurdle
Plate Push to Endline
 1m 43s
Performed as RX
Craig Doty-Mann 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
 195 lbs
Performed as RX
Craig Doty-Mann 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. 6m 00s
Performed as RX
Craig Doty-Mann 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


 145 lbs
Performed as RX
Craig Doty-Mann 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		 145 lbs
Performed as RX
Craig Doty-Mann 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		 365 lbs
Performed as RX
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