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Greg Shearing 02/07/2019 Keshequa High School Q3-W2 21-15-9 21-15-9 Drop Sets

Split Lunges
Shoulder Taps
Front to back Line Jumps
Bench Squats

 3m 12s
Performed as RX
Greg Shearing 04/02/2019 Keshequa High School Q3-W11 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		 37 reps
Performed as RX
Greg Shearing 03/25/2019 Keshequa High School Q3-W7 - 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 @ 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.		 185 lbs
lbs
Performed as RX
GREG Shearing 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.		 0 rounds 1 reps
Performed as RX
GREG Shearing 12/13/2017 Keshequa High School Q2-W2 2 Rounds for Time

10 Push Ups
Lunge to Half
Skip To End
10 Tuck Jumps
Sprint back to start		 1m 56s
Performed as RX
GREG Shearing 01/04/2018 Keshequa High School Q2-W7 - Max Standing Vertical Jump Benchmark #2 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.		 13 in
Performed as RX
GREG Shearing 01/02/2018 Keshequa High School Q2-W6 BENCHPRESS BENCHMARK #2 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.		 135 lbs
Performed as RX
GREG Shearing 01/22/2018 Keshequa High School Q2-W13 - SPRINT TEST BENCHMARK #2 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
GREG Shearing 01/22/2018 Keshequa High School Q2-W14 PAINT AGILITY BENCHMARK #2 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.		 19.20 mi
Performed as RX
GREG Shearing 01/22/2018 Keshequa High School Q2-W10 - CORE BENCHMARK #2 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 14s
Performed as RX
GREG Shearing 01/22/2018 Keshequa High School Q2-W11 - SQUAT BENCHMARK #2 Warm Up Set
30% of 1 REP MAX for 8 Reps

Working Sets
1 Rep at each weight working up to your max
 255 lbs
Performed as RX
GREG Shearing 01/22/2018 Keshequa High School Q2-W9 - JUMP ROPE BENCHMARK #2 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.		 54 reps
Performed as RX
GREG Shearing 01/22/2018 Keshequa High School Q2-W8 - Deadlift Benchmark #2 Determine your 1st 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		 360 lbs
Performed as RX
GREG Shearing 01/22/2018 Keshequa High School Q2-W12 - Long Jump Benchmark #2 Perform at least three attempts at the standing long jump. Record in total inches. Log your furthest jump online and with me. 49 in
Performed as RX
GREG Shearing 03/01/2018 Keshequa High School Q3-W1 - AMRAP AMRAP

3 Mins

10 Jump Ropes
10 Push Ups
10 Bench Squats
1 Net and Back
 3 rounds 20 reps
Performed as RX
GREG Shearing 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
 1m 47s
Performed as RX
GREG Shearing 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!		 52 in
Performed as RX
GREG Shearing 04/10/2018 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.		 84 reps
Performed as RX
GREG Shearing 04/10/2018 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 01s
Performed as RX
GREG Shearing 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		 6 in
Performed as RX
GREG Shearing 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		 6 in
Performed as RX
GREG Shearing 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.		 19.60 mi
Performed as RX
GREG Shearing 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		 120 lbs
Performed as RX
GREG Shearing 04/12/2018 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		 275 lbs
Performed as RX
GREG Shearing 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.		 160 lbs
Performed as RX
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