Ladies, join us this Saturday at 5:30 pm for Galentine’s!

 

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: 

Snatch

On an every 1:00 clock:

1 @ 75% of 1-rm snatch

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 90%

1 @ 90%

1 @ 90%

1 @ 90%

1 @ 90%

 

For quality

 

Lift 2:

Every 3:00 on the minute

Back Squat

25-ft Back rack walk

7 Back squats

25-ft Back rack walk

 

4 Sets, building in weight each set

 

Lift 3:

Every 2:00 on the minute

Alternating standing dumbbell bicep curls

20-16-12-8-6-4-4

 

For max load, increase load each set

 

Core Work:

15 GHD sit-ups

15 Kettlebell side bends (each side)

10 V-ups

0:30 Side plank (left)

0:30 Side plank (right)

 

3 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