Iron Club this week is canceled. Friday, Nov. 21st, class only at 12:00. 0530, 0845, and 1730 classes canceled. We are sorry for any inconvenience!

 

Open Gym

1200-1330

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 2:30 clock…

25-ft Banded kettlebell barbell overhead walk

5 Banded kettlebell barbell overhead squats

25-ft Banded kettlebell barbell overhead walk

 

5 Sets for quality

(increase load each set)

 

Lift 2:

On a 1:15 clock, perform…

4 Overhead squats at the following percentages:

20-20-20-30-30-30-40-40-40%

…then perform 2 Overhead squats at:

50-50-60-60-65-65-65-%

 

For quality

 

Lift 3:

On a 2:00 clock, perform…

4 Single deadlifts (not connected) at the following percentages…

30-45-55-60-65-70-75%

 

For quality

 

Core Work:

5 6-count Rocky sit-ups

0:30 Hollow hold

10 GHD sit-ups

1:00 Low plank 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