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:

Power Clean

On an every 1:30 clock:

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 75%

3 @ 75%

3 @ 75%

2 @ 80%

2 @ 80%

2 @ 80%

2 @ 80%

 

For quality

 

Lift 2:

Deadlift

On a 3:00 clock:

7 reps

 

5 sets for load, building to a heavy 7-rep

 

Lift 3:

Bench Press

On an every 2:00 clock:

7 @ 30%

6 @ 40%

5 @ 50%

4 @ 60%

4 @ 70%

4 @ 75%

4 @ 80%

4 @ 85%

 

For quality

 

Core Work:

20 straight leg sit-ups

30 heel taps

 

4 rounds for time

 

 

†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