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 1:30, perform 1 rep…

Shoulder Press

Start at 20%, increase 5-10% each cycle until failure

 

For quality and load

 

Lift 2:

Every 2:30, perform 1 cycle of:

Hang power clean ⇒ Hang squat clean ⇒ Jerk

Start at 25%, increase 5-10% each cycle until reaching a heavy cycle, then repeat that load 3 additional cycles

 

For quality

 

Lift 3:

Every 3:00, perform 4 connected reps of:

Overhead squats

Start at 35%, increase 10% until reaching 75%, then perform a total of 4 cycles at 75%

 

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