Register to compete in the Big 3 Power Output Challenge hosted by Rogue!

 

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:

Hang power clean ⇒ Squat clean

Every 90 seconds, perform 1 sequence, increasing the load by (10/5) after every successful set. Start at ~20 % 1RM.

 

Build to heavy load

 

Lift 2:

Shoulder Press

Every 75 seconds, perform 2 reps, increasing the load by (10/5) after every successful set. Start at ~20 % 1RM.

 

Build to heavy load

 

Lift 3:

Double dumbbell bench press

Every 2:00, perform the following rep rounds, increasing the load after set until the 4’s, then do the same weight for all 3 sets…

10-8-6-4-4-4

 

Build to heavy load

 

Accessory:

Work 10-15:00 on the GSSP or Skill sheets

 

†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