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:

Snatch Pull ⇒ Snatch High Pull ⇒ Squat Snatch

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

1 Complex @ 80%

 

5 Sets for Quality

 

Lift 2:

Bench Press

Spend 10:00 warming up to 75% of 1-rm and then on a 2:00 clock:

4 @ 80%

 

5 Sets for Quality

 

Lift 3:

On an every 3:00 clock:

Sandbag Lunges

50-ft (25-ft down and 25-ft back)

 

4 Sets for Max Load

 

Core:

50 GHD Sit-ups

 

For time

(5:00 cap)

 

 

†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