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:

On a 1:30 clock:

Pressing Snatch Balance

3 @ 20%

3 @ 25%

3 @ 30%

 

Lift 2:

On a 1:30 clock:

Dropping Snatch Balance

2 @ 35%

2 @ 40%

2 @ 45%

 

Lift 3:

On a 1:30 clock:

Heaving Snatch Balance

1 @ 50%

1 @ 55%

1 @ 60%

 

Lift 4:

Snatch

Spend 15-minutes warming up to 85-90% of 1-rm snatch and then…

Take 7-minutes to establish a heavy 1-rep for the day

 

For max load

 

Lift 5:

Deadlift

On an every 2:00 clock:

5 @ 30%

4 @ 40%

3 @ 50%

2 @ 60%

2 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

2 @ 90%

2 @ 90%

 

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