Open Gym

1200-1330 AND 1700-1830

Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club†

Lift 1:

1 Power Snatch ⇒ 1 Squat Snatch

On a 1:30 clock:

1 Complex at 80%

5 Sets

1 Complex at 85-90%

5 Sets

 

Lift 2:

Bench Press

Take 15:00 to establish a 1-rm

 

For load

 

Lift 3:

Box Back Squat

On a 3:00 clock:

4 @ 40%

4 @ 50%

4 @ 60%

4 @ 70%

4 @ 75%

4 @ 75%

4 @ 80%

4 @ 80%

 

For Quality

 

Lift 4:

Ring Dips

On a 2:00 clock:

10-Reps*

 

3 Sets

*Goal is for all 10 to be unbroken

 

†MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the skills and strength needed to improve the Olympic and power lifts.

 

 

Post results and experiences in the comments