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 Press
2 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

  1. How did you feel about the endurance workouts using the foundational lifts?
  1. What did you like about working out this week? Explain.
  1. What can you do to improve in your work out next week? Explain.
  1. What goal would you like to set for next week?