This week: German Volume Training Cycle Testing

Here’s what you need to know:

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. 

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.