Throwback to cooler weather!!

 

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:

Deadlift*

On a 3:00 clock, perform

5 @ 30%

5 @ 40%

5 @ 50%

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 85%

 

For quality

*NOT connected reps. Must release the hands from the barbell between every rep.

 

Lift 2:

Shoulder Press

On a 2:00 clock:

5 @ 35%

5 @ 45%

4 @ 55%

4 @ 65%

3 @ 75%

3 @ 80%

3 @ 85%

3 @ 85%

3 @ 85%

3 @ 85%

3 @ 85%

 

For quality

 

Lift 3:

On a 2:00 clock, perform:

10 Top-to-top Double Dumbbell Bench Press

4 Sets building to heavy load

 

Skill:

On a 2:00 clock, perform:

3/side Turkish Get-Ups

 

3 Sets for quality, increase weight each set, or stay the same weight across all sets.

 

†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