Register to compete at the TRU Challenge at MP Fitness HERE!

Register to volunteer at the TRU Challenge at MP Fitness HERE!

 

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:

On a 2:00 clock:

3 Behind the Neck Strict Press (Snatch Grip) ⇒ 3 Tempo* Overhead Squats

 

5 Sets for quality, building in weight each set

*Tempo is 3 seconds down, 3-second pause on bottom, 1 second up

 

Lift 2:

On a 2:30 clock:

1 Power Snatch ⇒ 1 Squat Snatch

2 complexes @ 40%

2 @ 50%

2 @ 60%

2 @ 65%

2 @ 70%

…and then on a 1:30 clock:

1 @ 75-80%

 

5 Sets for quality

 

Lift 3:

Spend 8:00 warming up to 75% of 1-rm back squat and then…

On a 2:00 clock:

3 Box* Back Squats @ 75%

 

5 Sets for quality

*Set up the box so the athlete squats slightly below parallel onto the box

 

Accessory Work:

5-4-3-2-1

Ring Dips

Push-ups

Strict Handstand Push-ups

 

For time

 

 

†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