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:

Spend 10-minutes warming up to 85% of 1-rm clean and then…

On a 1:30 clock and using two separate barbells…

1 Clean pull @ 105-110% 1-rm ⇒ 1 Squat clean @ 85%

 

6 sets for quality

 

Lift 2:

Spend 6-minutes warming up to 75% of 1-rm shoulder press and then….

On an every 2:00 clock,

6 reps @ 75%

 

5 sets*

*5 strict pull-ups between sets

 

Lift 3:

Deadlift

(On a 2:00 clock)

10 @ 40%

8 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

4 @ 85%

2 @ 90%

 

For quality

 

Core Work:

10 GHD sit-ups

15 Kettlebell side bends

100-ft Kettlebell overhead walk (each arm)

1:00 Hollow hold

1:00 Rest

 

3 rounds for quality

 

†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