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jessica giambra 11/12/2015 Keshequa High School 10 - 1 3 Rounds for Time

10 Squats w/Weight Overhead
1 Length Sprint w/Weight Overhead
10 Swings w/Weight
1 Length Skip w/Weight Out in Front
 2m 26s
Performed as RX
jessica giambra 11/16/2015 Keshequa High School 12-8-4 Rep for Time 12-8-4 Rep for Time
Bench Squat
Overhead Walking Lunge
Net Jumps
Farmer Walk		 2m 21s
Performed as RX
jessica giambra 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 51s
Performed as RX
Jessica Giambra 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
 64 lbs
Performed as RX
Jessica Giambra 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 05s
Performed as RX
Jessica Giambra 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


 45 lbs
Performed as RX
Jessica Giambra 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		 95 lbs
Performed as RX
Jessica Giambra 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. 		125 reps
Performed as RX
Jessica Giambra 10/03/2017 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.		 12.00 mi
Performed as RX
Jessica Giambra 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 10 reps
Performed as RX
Jessica Giambra 09/27/2017 Keshequa High School Q1-W6 PAINT AGILITY BENCHMARK #1 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.		 4.00 mi
Performed as RX
Jessica Giambra 09/29/2017 Keshequa High School Q1-W7 - 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		 5.70 mi
Performed as RX
Jessica Giambra 09/29/2017 Keshequa High School Q1-W7 - 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		 5.70 mi
Performed as RX
Jessica Giambra 10/11/2017 Keshequa High School Q1-W8 Long Jump Benchmark #1 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!


Indoor soccer will resume after all students have performed the workout, logged their data and completed the exit ticket. 		7 ft
Performed as RX
Jessica Giambra 10/18/2017 Keshequa High School Q1-W9 1 Mile Run Benchmark #1 1 Mile Run for time

- 2 laps around the school campus course
 16m 00s
Performed as RX
Jessica Giambra 11/14/2017 Keshequa High School Q2-W1 21-15-9

Bench Squats
Push Ups
Jump Ropes		 2m 21s
Performed as RX
Jessica Giambra 01/11/2018 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. 1m 30s
Performed as RX
Jessica Giambra 01/03/2017 Keshequa High School Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 11 reps
Performed as RX
Jessica Giambra 01/03/2017 Keshequa High School Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 11 reps
Performed as RX
Jessica Giambra 01/16/2018 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
 125 lbs
Performed as RX
Jessica Giambra 01/05/2017 Keshequa High School Q2-W12 End to End 2 Rounds for Time
Endline to Endline

10 Shoulder Taps
Lunge to Half
Hop On One Foot from half to Endline
20 Calf Raises facing wall
Hop on One Foot to Halfcourt
Mogul Jumps to Endline (Two foot diagonal jumps)
 1m 28s
Performed as RX
Jessica Giambra 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		 20.00 mi
Performed as RX
Jessica Giambra 01/18/2017 Keshequa High School Q2-W14 2 Rounds For Time

10 Single Jump Jump Ropes
Farmer Walk Across the Gym (Weight in One Hand)
10 Mason Twists w/weight - Weight Touches the Floor
Farmer Walk Back Across The Gym (Opposite Hand)
10 Single Arm Side Plank Raise 		2m 30s
Performed as RX
Jessica Giambra 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.		 14.00 mi
Performed as RX
Jessica Giambra 01/20/2017 Keshequa High School Q2-W15 21-15-9
Double Leg Mountain Climbers (Both in and out)
Bench Squats
Line Jumps


 1m 40s
Performed as RX
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