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:

Every 75-seconds, perform…

1 Snatch

Start with an empty approximately 25% of your current 1-rm, then increase 5-10# each set until failure. Any type of snatch can be performed 25-~60%, but only squat snatches from ~60% on.

 

For quality and max load

 

Lift 2:

Every 75-seconds, perform…

1 Clean

Start with an empty approximately 25% of your current 1-rm, then increase 5-10# each set until failure. Any type of clean can be performed 25-~60%, but only squat cleans from ~60% on.

 

For quality and max load

 

Lift 3:

On a 2:00 clock…

Dumbbell Bench Press

10-8-8-6-6-4-4 rep rounds

 

Build to a heavy 4 rep

 

Gymnastics Strict Strength Program:

Take 10-minutes to work on the GSSP

 

 

†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