Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym.

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†

“Shoulder Blaster”

10 Side-lying shoulder flexion*

10 Side-lying shoulder adduction*

10 Side-lying external rotation*

 

2 sets/side

*Weight used is the same for all movements, all rounds. The suggested weight is between 1# and 5#. Start lighter than you think. If you complete one set, you may increase the weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.

 

Lift 1:

Every 1:15, perform…

1 Snatch

Start at 25% of your current 1-RM and increase by 5-10 lbs per set until failure.*

 

For quality and max load

 

Lift 2:

Every 1:15, perform…

1 Clean

Start at 50% of your current 1-RM and increase by 5-10 lbs each set until failure.*

 

For quality and max load

 

Lift 3:

Every 1:15, perform…

1 Deadlift

Start at the ending load for lift 2, and increase by 5-20 lbs each set until failure.*‡

 

For quality and max load

*Increase each set so that you reach your current 1-RM in 12-15 sets.

‡Adjust as needed if your current DL is much higher than your ending load.

 

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