MEMORIAL DAY MURPH – MONDAY, MAY 25TH @ 10 AM. Powerlifting @ 11 am. All other classes are cancelled. Yes, this is at CFSQ. Yes, there will be scaled options. Yes, it will be hot. Yes, it’s a free happy bonus class. Yes, we want to see you there! But wait…this can’t right….???

On another note, the whole gym is due a round of applause!! You have been hitting the right numbers and demonstrating your platform knowledge and sound technique. We are feeling like proud parents watching their kids graduate from school.

All this week: German Volume Training Cycle Testing

Day 5 and just about everyone should be working on the deadlift. Those of you NOT lifting today can foam roll, stretch, work on gymnastic skills, etc. if you have already done all 3 lifts, then you can do one of the conditioning workouts from the last few weeks.

Please assemble by the whiteboard immediately after the warmup and pay attention to the instructions of the coaches so we can organize the space to maximize efficiency with so much going on.

Choose your target weight carefully. Lower body lifts can make bigger jumps than upper body ones– your squat might be 25# heavier than in week six, but your bench could only be 10# more. As you work up to your max effort set, don’t waste energy doing too many warmup sets/reps. Three, maybe four sets of 2-3 reps, up to the same weight you finished the last week of the program with, and you should be ready for the heavy set of 10.

As a reminder:

Only Level 2 and higher should be testing, unless you just moved up a level during this cycle.

The instructor must witness/judge every max attempt. Your score will not be valid otherwise. Your training partner is not the instructor.

The goal is to establish 10 rep max squat, bench, and deadlift which will be used to determine your starting weight for the next training cycle.
Ideally you should test only 1 lift per training session, in this order: squat, bench, deadlift.
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.
Demonstrate proper set up and hit all the technical points of performance on every rep.
Un-rack and rack weight correctly.
Maintain focus.
Utilize spotters correctly.
Squat to depth.
Control the bar on the bench.
Deadlift without hitching or bouncing or excessive spinal flexion.

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

Levels 0/1 will follow a 10×10 lifting protocol with kettlebells.

Any members who haven’t been training for this entire cycle will follow the 0/1 program this week.

Gonna miss you, Dave.