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 squat clean

Every 75 seconds, perform the following rep rounds, increasing the load after every third set…

3-3-3-2-2-2-2-2-2-1-1-1-1-1-1-1-1-1

 

Build to heavy load

 

Lift 2:

Shoulder Press

Every 75 seconds, perform the following rep rounds, increasing the load after every third set…

3-3-3-2-2-2-2-2-2-1-1-1-1-1-1-1-1-1

 

Build to heavy load

 

Lift 3:

Double dumbbell biceps curl

Every 60 seconds, perform the following rep rounds, increasing the load after every third set…

5-5-5-4-4-4-3-3-3

Every 30 seconds, perform the following rep rounds, increasing the load after every third set…

2-2-2-2-2-2-2-2-2

 

For heavy double

 

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