Physical Activity Log and Journal Week #11
Name:
School:
Facilitator:
Physical Activity Log and Journal Week #11
Fill in the row on the chart for each day of physical activity you complete. After the full week of activity, answer the reflection questions below.
Day / Physical activity / Cardio Warm-Up / Push Press2 sets of 20 reps / Deadlift
2 sets of 20 reps / Dead Hang Clean
2 sets of 20 reps / Back or Front Squats
2 sets of 20 reps / Power Clean
2 sets of 20 reps / Cardio Activity
Tues & Thurs / Cooldown
1 / 20 minutes cardio warm-up, 20 minutes muscular endurance test , 5 minutes cooldown / Bench Press / 1RM Weight: / 50% 1RM Weight: / Number of reps: / X
Squat / 1RM Weight: / 50% 1RM Weight: / Number of reps:
Power Clean / 1RM Weight: / 50% 1RM Weight: / Number of reps:
Deadlift / 1RM Weight: / 50% 1RM Weight: / Number of reps:
2 / 40 minutes of cardio, 5 minutes cooldown / X / X / X / X / X
3 / 20 minutes cardio warm-up, 20 minutes muscular endurance, 5 minutes cooldown / Set 1 Weight:
Set 2 Weight: / Set 1 Weight:
Set 2 Weight: / Set 1 Weight:
Set 2 Weight: / Set 1 Weight:
Set 2 Weight: / Set 1 Weight:
Set 2 Weight: / X
4 / 40 minutes of cardio, 5 minutes cooldown / X / X / X / X / X
5 / 20 minutes cardio warm-up, 20 minutes muscular endurance, 5 minutes cooldown / Set 1 Weight:
Set 2 Weight: / Set 1 Weight:
Set 2 Weight: / Set 1 Weight:
Set 2 Weight: / Set 1 Weight:
Set 2 Weight: / Set 1 Weight:
Set 2 Weight: / X
Reflection Questions
- How did you feel about the endurance workouts using the foundational lifts?
- What did you like about working out this week? Explain.
- What can you do to improve in your work out next week? Explain.
- What goal would you like to set for next week?