The Sticky BanditsInspiration”There is no standing still. Every second of every day we are making decisions. The results of those decisions determine the outcomes of our lives.”
-Ben BergeronWarm-upWarm-upI. 3 ROUNDS…
12/10 Cal Bike
30 Singles Unders (RD 1-2)/ Double Unders (RD3)
5 RDL
5 Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
II. POWER SNATCH DRILLSExtended Warm-upPower Snatch (3-3-3*)3-3-3
Power Snatch*
-Rest as Needed b/t Sets-
*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.
*Immediately after each set perform 20 Unbroken Double Unders.WorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
40 Unbroken Double Single Unders
*Minutes 0-5… 3 reps @ (75/55)
Minutes 5-10…2 reps @ (95/65)
Minutes 10-15…1 rep @ (115/75)
**If trip-up on the rope, start the set of DU or SU over.Metcon (AMRAP – Rounds and Reps)AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken Double Unders
*Minutes 0-5… 3 reps @ (115/75)
Minutes 5-10…2 reps @ (135/95)
Minutes 10-15…1 rep @ (155/105)
**If trip-up on the rope, start the set of DU or SU over.SCALING
REPS, LOADING, VOLUME…
Power Snatch – The weight on the barbell should allow for the first set of 3 to be unbroken, the set of 2 to be unbroken or very quick singles, and the last set of 1 to be a quick single.
Double Unders – Scale volume to as low as 10 Double Unders or 20 Single Unders for beginners. Bike – Scale volume to allow athletes to complete this in under :45.
MOVEMENT ADJUSTMENTS…
Power Snatch – Depending on the injury, Hang Power Snatch, Power Cleans, Hang Power Cleans, or Push Press can be viable options.
Double Unders – 10 Slam Balls or 10 Up-Downs can be swapped out if cannot jump.
Bike – 12/10 Cal Row, 10/8 Cal Ski, or 100m Run can be substituted.NewsCHRISTMAS & NEW YEARS SCHEDULE
Dec 26 open at 4pm
Dec 31 morning and 430pm only
Jan 1 open gym 1pm-6pm