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