Adelphos Athletics – Adelphos Compete
Warm-up
1: Warm-up (No Measure)
Open, Quarterfinals, & SemiFinals
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep – (OPTIONAL)
3 Sets:
6 (3 per side) Barbell Front Rack Lunge (Heavy!) – Front Rack Lunge
15 Weighted Reverse Hypers (if you don’t have a reverse hyper, use a band on the GHD) – Reverse Hyper
10 Barbell Glute Bridge (put band above knees) (pause for one second at the top) (moderately heavy) – Glute Bridge
4. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps all from the POWER each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
Snatch drop – “FOOT WORK”
B) Burgener Warm Up Clean – 3-5 reps all from the POWER each position
5. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 Echo Bike
20 Alt. Leg V-Up
10 Single Arm High Pull R/L (Light-Moderate)
10 Burpee
5 Box Get Over
6. Workout Prep
1 Set: (at workout pace)
4/3 Calorie Echo Bike
4 Toes to bar
2 Dumbbell Snatches (at workout weight)
2 Burpee Box Get Over (at workout height)
Weightlifting
1: Warm-up (No Measure)
3 Power Snatch @ 6/10 RPE Power Snatch
2 Power Snatch @ 7/10 RPE Power Snatch
1 Power Snatch @ 7.5/10 RPE Power Snatch
3 Power Snatch @ 6/10 RPE Power Snatch
2 Power Snatch @ 7/10 RPE Power Snatch
1 Power Snatch @ 7.5/10 RPE Power Snatch
3 Power Clean @ 6.5/10 RPE Power Clean
2 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 7.5/10 RPE Power Clean
3 Power Clean @ 6/10 RPE Power Clean
2 Power Clean@ 7/10 RPE Power Clean
1 Power Clean @ 7.5/10 RPE Power Clean
Accessory Finisher
3 Sets
10 Single Leg KB Deadlift (each side)
10 Alternating KB Gorilla Rows (5R/5L)
Metcon
1: Metcon (Time)
For time:
2km Echo Bike
30 Toes to Bar
50 Dumbbell Snatches (70/50)
30 Toes to Bar
20 Burpee Box Get Overs (48/40)
TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 16 minutes
Warm-up
2: Warm-up (No Measure)
Session 2
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
4. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 Row
50ft Sled Push (Empty)
:30 Handstand Hold
5. Workout Prep
1 Set (at workout pace):
30’ Sled Push (at workout weight)
30’ Handstand walk
Metcon
2: Metcon (8 Rounds for time)
8 sets (1 set every 4 minutes)
90’ Sled Push (3×45/2×45)
90’ Handstand walk
90’ Sled Push (3×45/2×45)
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
Metcon
2: Metcon (No Measure)
Row “Aerobic Capacity”
9min at easy pace w/ 60sec at fast pace every 3min,
9min at easy pace w/ 40sec at faster pace every 2min,
9min at easy pace w/ 20sec at fastest pace every 90sec
No rest b/t reps