Next week: German Volume Training Cycle Testing May 18-24

Here’s what you need to know:

• Establish 10 rep max squat, bench, and deadlift.
• Test only 1 lift per training session.
• These lifts should be tested on 3 NON-CONSECUTIVE days with active recovery* days in between.
• There will be NO CONDITIONING all week.
• You will be tested by USAPL and MVMNT standards.
• The goal is demonstration of set up, technique and execution mastery as well as proper platform etiquette.  
  • Un-rack and rack weight correctly
  • Proper set up of each rep
  • Maintain focus
  • Utilize spotters correctly
  • Squat to depth
  • Control bar on the bench
  • Deadlift free of hitching and bouncing

*AR might include yoga, a hike up Kennesaw Mountain, low intensity Airdyning or rowing. AR is not high intensity metcon.

Warmup
Dynamic Athletic Movement

3 Rounds
10 Downdog Push-ups
10 Kettlebell Swings

Lift
Levels 2-4
3 x [2/3/5/10]
Deadlift

Sets across at 60% of 1RM OR add 3-5% to last week’s load. There are 12 work sets, ALL to be done at the same weight. Rest no more than 120 seconds between sets. NO TOUCH AND GO REPS–pause at the bottom and reset your start position every rep.

Level 1
5 x 5
Barbell Deadlift Practice (increase weight each set, maintain optimal form)

Level 0
10 x 6
Kettlebell Deadlifts (single or double)

Conditioning
5 Rounds (NFT)
20 yd Low Sled Push (green sleds, go heavy!)
10 Ring Rows (make them as challenging as possible)