Sept 16 2013 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
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 | (330) 620-5128
              

Sept 16 2013

Sept 16 2013

Welcome to a brand new week of baseline testing for the next 6 week cycle. As listed last week we’ll be working several different skills this cycle including:
– 1 RM Push Press
– Pull Up Strength
– 12min and Under Interval WODs
– 1RM Power Cleans
– Muscle Up Technique
– Butterfly Pull Up Technique

The Complementary Work will be focused on:
– Back Squat
– Jerk Technique

A word about the upcoming Comp Work – There will be no comp work this week because we’re testing. Starting next week the comp side will do a Smolov Jr. cycle. This squat program is NOT for everyone, which is why it’s on the Comp Side. In Smolov you’ll squat 4 times a week – MWFS for 3 weeks. This is the only program I have done that has physically made my legs bigger and it was pretty noticeable. So if you’re worried about putting on lower body size then you should cut down the number of days and shift to the high set low rep side of the program.

1RM Push Press
WOD
21-15-9
Front Rack Lunge Step (95/65)
Pull Ups

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