Open Gym

1200-1330 AND 1700-1830

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

MP Iron Club†

Lift 1:

Every 1:15, perform…

1 Snatch

Start at 25% current 1-RM, and increase by 5-10 lbs each set until failure.*

 

For quality and max load

 

Lift 2:

Every 1:15, perform…

1 Clean

Start at 50% current 1-RM, and increase by 5-10 lbs each set until failure.*

 

For quality and max load

 

Lift 3:

Every 1:15, perform…

1 Deadlift

Start at ending load for lift 2, and increase by 5-20 lbs each set until failure.*‡

 

For quality and max load

*Increase each set so that you reach your current 1-RM in 12-15 sets.

‡Adjust as needed if your current DL is much higher than your ending load.

 

†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.

 

 

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