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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 High Pull ⇒ Power Clean

Every 2:00 on the minute, perform:

3 + 3 @ 40% of 1-rm clean

3 + 3 @ 50%

2 + 2 @ 55%

2 + 2 @ 60%

1 + 2 @ 65%

1 + 2 @ 70%

 

For quality

 

Lift 2:

Squat Clean

On an every 0:75 clock, perform 1 rep.

Start at 40% of 1-rm clean, add (10#/5#) each set. End at ≈90% of 1-rm clean

 

For quality

 

Lift 3:

Bench Press

Every 2:00 on the minute, perform:

5 @ 35%

5 @ 50%

4 @ 60%

4 @ 70%

3 @ 75%

3 @ 80%

3 @ 85%

3 @ 85%

3 @ 85+%

3 @ 85+%

 

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.

 

 

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