Open Gym

1200-1330 AND 1700-1830

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.

MP Iron Club*

Lift 1:

Every 2 minutes…

Shoulder Press

5-5-5-5-5-5

 

Build to a heavy 5-rep

 

Lift 2:

Clean & Jerk

Every 75 seconds, perform 1 rep; continue until failure

Start at ~30% 1-RM, increasing 10/5 every round

 

For max load

 

Lift 3:

Every 2 minutes…

Back squat

5-5-5-3-3-3-1-1-max reps

 

For max reps at last load

 

Core/Accessory:

30 seconds on, 30 seconds off

Low plank hold

Hollow hold

Bottom of squat hold

 

4 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