Open Gym

1200-1330 AND 1700-1830

Unlimited members can use Open Gym to work on extra skills, build strength, or improve conditioning. All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club†

Lift 1: 

Clean and jerk

Every 1:15, perform 1-rep. Start at approximately 20% of 1-rm c&j, increase by 5-10# until failure

 

For max load

 

Lift 2:

Incline Barbell Bench Press

10-8-6-4-4-4-4

 

For quality

 

Lift 3:

Weighted strict pull-ups

4-4-4-4-4

 

For max load, increase the load each set

 

Lift 4:

Deadlift

5 @ 20% of 1-rm

5 @ 35%

5 @ 50%

5 @ 60%

5 @ 70%

5 @ 80%

 

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