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 2:00, perform one cycle of:

Hang Power Snatch ⇒ Hang Squat Snatch

Start with an empty bar, increasing 5-10 lbs each cycle until a successful heavy cycle is achieved. Then, repeat that load for 3 more cycles.

 

For quality

 

Lift 2:

Every 2:30, perform 1 set of:

5 Below Parallel Box Back Squats

Start at 20%, perform two cycles, then increase by 10% and repeat this process until you reach 70%, then perform three cycles at 70%.

 

For quality

 

Lift 3:

Every 2:00, perform 1 set of the following:

Bench Press

8 @ 35% of 1-RM

6 @ 45%

5 @ 55%

4 @ 60%

4 @ 65%

4 @ 70%

4 @ 75%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 80%

 

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