| 01/23/2018 |
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
|
70 lbs
Performed as RX |
| 01/23/2018 |
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. |
01m 45s
Performed as RX |
| 01/23/2018 |
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. |
14 reps
Performed as RX |
| 01/23/2018 |
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 |
65 reps
Performed as RX |
| 01/23/2018 |
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 |
75 reps
Performed as RX |
| 01/23/2018 |
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 |
60 lbs
Performed as RX |
| 01/23/2018 |
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 |
100 reps
Performed as RX |
| 01/23/2018 |
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 |
45 reps
Performed as RX |
| 01/23/2018 |
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. |
65 m
Performed as RX |
| 01/23/2018 |
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 |
70 reps
Performed as RX |
| 01/23/2018 |
bench |
|
65 reps
Performed as RX |
| 01/22/2018 |
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 |
15 m
Performed as RX |
| 01/22/2018 |
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 |
15 m
Performed as RX |
| 01/22/2018 |
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. |
12 m
Performed as RX |
| 01/18/2018 |
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. |
62 in
Performed as RX |
| 01/02/2018 |
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. |
65 lbs
Performed as RX |
Like TrackMyPR on facebook