The class on Friday, July 4th, is at 0900 only, in celebration of our Independence Day!

MP Iron Club is canceled this week, but the lifts can be performed during Open Gym.

 

Open Gym

1200-1330

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:

Power snatch ⇒ Hang squat snatch

Every 2-minutes, perform one cycle at the following loads:

Start at 20%, increase by 5-10% each set until reaching 75-80%, then stay at this load for five sets

 

For quality

 

Lift 2:

Overhead Squats

10-8-6-4-2-10 rep rounds

 

For heavy load in the last set

 

Lift 3:

Dumbbell biceps curl

20-16-12-8-8 rep rounds

 

For heavy load in the last set

 

Skill:

0:30 Handstand hold

10 Wall-ball GHD sit-ups

10 Straight-leg toes-to-bar

10/8 Calories biked

 

4 rounds 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