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Hannah Pierce 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


 67 lbs
Performed as RX
Hannah Pierce 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 34s
Performed as RX
Hannah Pierce 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		 6.50 mi
Performed as RX
Hannah Pierce 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.		 16.40 mi
Performed as RX
Hannah Pierce 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.		 10 in
Performed as RX
Hannah Pierce 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. 		162 reps
Performed as RX
Hannah Pierce 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
 55 lbs
Performed as RX
Hannah Pierce 05/15/2017 Keshequa High School Q4-W6 2 Rounds for Time
10 Bench Squats w/10lbs
Walking Lunge w/10lbs overhead to half
Skip to End
10 Push Ups - walk over weight
Farmers walk back to start - alternate arms each round
 2m 26s
Performed as RX
Hannah Pierce 05/03/2017 Keshequa High School Q4-W5 3 Rounds for Time

10 Bench Squats
Power Skip width of gym to bleachers
10 Push Ups
Run width to start		 1m 36s
Performed as RX
Hannah Pierce 04/27/2017 Keshequa High School Q4-W4 Seated Throw Benchmark Sitting on the baseline, student will throw a men's basketball as far as they can with two hands while partner measures and retrieves the ball. Testing core strength and explosiveness.

Measure to the nearest foot and log data.		 22 in
Performed as RX
Hannah Pierce 04/25/2017 Keshequa High School Q4-W3 - PUSH UP BENCHMARK 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.		 12 reps
Performed as RX
Hannah Pierce 04/25/2017 Keshequa High School Q4-W3 - PUSH UP BENCHMARK 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.		 4 reps
Performed as RX
Hannah Pierce 04/21/2017 Keshequa High School Q4-W2 - SPRINT TEST BENCHMARK 1 Length of Gym Sprint Test

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

Measure in Miles - Round to the nearest tenth		 9 in
Performed as RX
Hannah Pierce 03/30/2017 Keshequa High School Q3-W12 4 Corner Partner Relay

Partner AMRAP in 4 Mins

Start at half court on the sideline
1st Corner - 5 Push Ups
2nd Corner - 5 Tuck Jumps
3rd Corner - 5 In and Outs
4th Corner - Push Up Circle Walk

Tag Partner to run second lap - alternate laps until finish

Each Corner is a Rep and each lap is a Round		 4 rounds 2 reps
Performed as RX
Hannah Pierce 03/30/2017 Keshequa High School Q3-W12 4 Corner Partner Relay

Partner AMRAP in 4 Mins

Start at half court on the sideline
1st Corner - 5 Push Ups
2nd Corner - 5 Tuck Jumps
3rd Corner - 5 In and Outs
4th Corner - Push Up Circle Walk

Tag Partner to run second lap - alternate laps until finish

Each Corner is a Rep and each lap is a Round		 4 rounds 2 reps
Performed as RX
Hannah Pierce 03/28/2017 Keshequa High School Q3-W11 21-15-9 FRAN

Push Ups
Jumping Jacks
Bench Squats
 2m 44s
Performed as RX
Hannah Pierce 03/24/2017 Keshequa High School Q3-W10 100 Single Jump w/Jump Rope for time 0m 55s
Performed as RX
Hannah Pierce 03/16/2017 Keshequa High School Q3-W9 2 Rounds for Time

10 Bench Squats w/10lbs
10 Push Press w/10lbs
10 Dips
10 Tuck Jumps
10 Dead Lifts w/10lbs		 2m 30s
Performed as RX
Hannah Pierce 03/07/2017 Keshequa High School Q3-W8 2 Rounds for Time

10 Mountain Climbers
High Skip to Half
Low Skip to End
10 Power Push Ups (Legs apart on down, together on up)
Sprint To Start
 1m 45s
Performed as RX
Hannah Pierce 03/03/2017 Keshequa High School Q3-W7 1 Min AMRAP

Seated Shoulder Press w/20 lbs

Full range of motion weights from chest to fully extended elbow. 		4 reps
Performed as RX
Hannah Pierce 03/01/2017 Keshequa High School Q3-W6 3 Rounds for Time

10 Bench Squats w/10lb Weight
10 Dips
5 Single Leg Lunge w/10lb Weight (Right)
5 Single Leg Lunge w/10lb Weight (Left)

 1m 52s
Performed as RX
Hannah Pierce 02/14/2017 Keshequa High School Q3-W5 - Somersaults 1 Min AMRAP

Somersault Challenge

Standing on one side of the mat you are to perform a somersault.

Once you stand up from your first somersault, you are to turn 180 degrees and perform another somersault back towards the edge of the mat you started on.

Perform as many as possible in 1 minute. 		13 reps
Performed as RX
Hannah Pierce 02/10/2017 Keshequa High School Q3-W4 - SPRINT TEST BENCHMARK 1 Length of Gym Sprint Test

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

Measure in Miles - Round to the nearest tenth		 6.00 mi
Performed as RX
Hannah Pierce 02/08/2017 Keshequa High School Q3-W3 - PUSH UP BENCHMARK 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.		 22 reps
Performed as RX
Hannah Pierce 02/06/2017 Keshequa High School Q3-W2 - Seated Throw Benchmark Sitting on the baseline, student will throw a men's basketball as far as they can with two hands while partner measures and retrieves the ball. Testing core strength and explosiveness.

Measure to the nearest foot and log data.		 20 ft
Performed as RX
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