5-6OCT16: Mile #1/ Max Pull-Ups #1

For today’s workout, we will knock out two initial assessment pieces from your Fitness Tracker: Your ‘Max Pull-Ups’ test and the 1600 meter run (aka ‘The Mile’).

We will be doing our pull-up assessment first. While some of you already have the ability to complete one or more strict pull-ups, most of you do not (yet!)…so we will bring out the resistance bands to see just how close we are. Details for scoring are located below.

SKILL ASSESSMENT:
MAX EFFORT PULL-UPS: _____

Determine how many strict pull-ups you can complete. If you do not have a strict pull-up, determine what the smallest resistance band is that will allow you to complete a strict pull-up (Red, then Black, then Purple, then Green)…and then score max effort (# of pull-ups) for that band.

Report # of strict pull-ups (or # of strict pull-ups using which color resistance band used).
Ex: 4P (4 Purple)
Ex: 3R (3 Red)
Ex: 1G (1 Green)

Once complete, we wil tackle the mile run. You track your own laps, and there’s no shouting out your name/roster # every time you complete a lap…just run 4 laps as fast as you can, to the best of your ability, and then look at the laptop stopwatch as soon as you cross the finish line so you know your time. Standards for “Mile Club” are below:

DMS MILE CLUB:
-Females: 8:00
-Males: < 7:00

POST – RUN YOGA/MOBILITY!

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