Today marks the beginning of the second phase of our German Volume Training Cycle. We are resetting the loads based on the 10RM numbers from last week. The starting weight for each lift is on the whiteboard next to platform #1.  The focus of this program is technical proficiency.  For the next seven weeks the plan is eight work sets of six reps performed with the same weight.  Keep rest periods brief, 60-120 seconds at most.  The final couple of sets should be incredibly challenging due to accumulated fatigue.  If you cannot complete all six reps in every set, that’s fine, just continue with the sets and note where you came up short–you will stick with the same weight each week until you can get through all eight sets.  Approaching each lifting session, each set, and each rep with deliberate, methodical intention will guarantee the best results when we retest maxes in July.  Your training partners can help with form cues while you lift and feedback after each set.  Help each other improve by encouraging quality effort and pointing out mechanical flaws. 

Warmup
Jump Rope 3 Minutes

3 Rounds
10 Downdog Push-ups
10 Kettlebell Swings

Lift
Levels 2-4
8 x 6 
Deadlift

Sets across. There are 8 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
5 x 5
Barbell Deadlift Practice (increase weight each set, maintain optimal form)

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

Conditioning
5x NFT
20 Yd Backwards Sled Drag
5 High Box Jumps