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Athlete Date Location Workout NameSort Description Results
chloe bowman 02/12/2016 Keshequa High School 175 100 jump ropes
50 push ups
25 dips

 2m 25s
Performed as RX
chloe bowman 04/28/2016 Keshequa High School 3 Move Fran 21-15-9
Burpees
Lunges
Dips
 3m 15s
Performed as RX
chloe bowman 04/28/2016 Keshequa High School 3 Move Fran 21-15-9
Burpees
Lunges
Dips
 3m 15s
Performed as RX
chloe bowman 10/17/2016 Keshequa High School 4 Speed 4 rounds for time

10 flutter kicks
Run to opposite End
10 Wall Jumps
Run Back		 1m 37s
Performed as RX
chloe bowman 05/18/2016 Keshequa High School 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 1m 36s
Performed as RX
chloe bowman 05/18/2016 Keshequa High School 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 2m 15s
Performed as RX
chloe bowman 05/18/2016 Keshequa High School 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 2m 43s
Performed as RX
chloe bowman 05/18/2016 Keshequa High School 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 2m 57s
Performed as RX
chloe bowman 05/04/2016 Keshequa High School 96 Reps 50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs		 1m 50s
Performed as RX
chloe bowman 02/08/2016 Keshequa High School Badminton Tabata Badminton Tabata

Line Walk Over Push-Ups
Line Jumps - Front to Back
Line Mountain Climbers - Both Legs Simultaneously
Line Taps - Side to Side

Log Total Reps		 205 reps
Performed as RX
chloe bowman 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 18s
Performed as RX
chloe bowman 04/14/2016 Keshequa High School Final 3rd 2 rounds for time

5 Kick Ups
5 Full ROM Squat Jumps
Skip To Half
Sprint Back		 1m 34s
Performed as RX
chloe bowman 04/18/2016 Keshequa High School Five Min Oxidative 5 Minute Jog
5m 00s
Performed as RX
chloe bowman 10/19/2016 Keshequa High School Frogger 4 Rounds 4 Time
6 One Foot on the bench push-ups
Karaoke
5 Frog Jumps
Karaoke		 2m 01s
Performed as RX
chloe bowman 05/02/2016 Keshequa High School Galloping Bear 3 Rounds
10 squats
Bear Crawl to Side Line
10 Shoulder Taps w/feet on bench
Gallop back to start
 2m 11s
Performed as RX
chloe bowman 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 53s
Performed as RX
chloe bowman 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 24s
Performed as RX
chloe bowman 09/20/2016 Keshequa High School Lower Body Power 3 Rounds for Time

10 Single Jump Ropes
Lunge to half
Skip to End
5 Burpees
Sprint to Start		 1m 43s
Performed as RX
chloe bowman 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.		 10 in
Performed as RX
chloe bowman 04/26/2016 Keshequa High School No Rest Tabata 2 Rounds
20 seconds Jog
10 seconds work

Tuck Jump
Push Ups
Walking Lunge
Dips		 30 reps
Performed as RX
chloe bowman 10/13/2016 Keshequa High School Offsides 2 Rounds for Time

10 Single Leg Squat w/weight in one hand
Bunny Hop to Half w/ weight overhead
5 Single Arm Plank Raise w/weight in one hand
Straight Arm Toe Walk to Sideline
5 Single Arm Plank Raise w/weight in opp hand
Run back with weight 		2m 14s
Performed as RX
chloe bowman 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		 10m 00s
Performed as RX
chloe bowman 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		 7m 01s
Performed as RX
chloe bowman 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.
 17 reps
Performed as RX
chloe bowman 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
 62 lbs
Performed as RX
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