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:

Clean pull ⇒ Clean high pull ⇒ Power clean ⇒ Squat clean

On a 2:00 clock, perform 1 complex

@ 30%

@ 40%

@ 50%

@ 60%

@ 65%

@ 70%

@ 75%

@ 75%

@ 80%

@ 80%

 

For quality

 

Lift 2:

Deadlift

Spend 10:00 warming up to 80% of 1-rm and then on a 2:00 clock:

3 @ 80%

 

5 Sets

 

Lift 3:

Double Dumbbell Top to Top Bench Press

On a 2:00 clock:

10 Reps

 

4 Sets, building in weight each set

 

Core:

20 Flutter kicks straight into 0:30 hollow hold

15 Kettlebell side bends straight into 100-ft suitcase carry (left)

15 Kettlebell side bends straight into 100-ft suitcase carry (left)

10 Butterfly ab-mat sit-ups

 

3-4 Rounds

 

†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 performance in Olympic and power lifting.

 

 

Post results and experiences in the comments