| 10/26/2017 |
Q1-W12 - Back Day |
Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%
Dumbell Saw
3x6 |
305 lbs
Performed as RX |
| 10/24/2017 |
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
|
85 lbs
Performed as RX |
| 10/11/2017 |
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. |
87 in
Performed as RX |
| 09/29/2017 |
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 |
5.00 mi
Performed as RX |
| 09/13/2017 |
Q1-W2 - DEADLIFT BENCHMARK #1 |
The Deadlift
Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
https://www.bodybuilding.com/exercises/detail/view/name/axle-deadlift
WORKOUT
Determining 1-Rep Max Deadlift
Warm-up with a light weight 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 |
305 lbs
Performed as RX |
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