Adelphos Athletics – Adelphos Compete
Warm-up
1: Warm-up (No Measure)
1. Crossover Symmetry Activation
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
2a. Movement Prep – (OPTIONAL)
3 Sets:
14 (7/7) Double KB Front Rack Step Ups (moderately heavy) (slow and controlled eccentric!) – Front Rack Step Up
10 RDL (Moderately heavy) – RDL
15 Feet- Elevated Ring Rows (3 seconds down) – Ring Row
3. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at 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) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
4. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 Jog
10 Single Arm KB Thruster R/L (Light)
10 Heavy KB Russian Swing
10 Hanging Scap Retraction
10 Kip to Swing
25ft Tank OR Sled Push
5. Workout Prep
1 Set (at workout pace):
100m Run
3 Wall Balls (at workout weight)
4 Chest to bar Pull Ups
10’ Tank Push (OR Sled push (at workout weight)
2 Sandbag Clean (at workout weight)
Weightlifting
1: Muscle Snatch (*Open, QuarterFinals & SemiFinals perform ALL lift)
5 Muscle Snatch @ 6/10 RPE
4 Muscle Snatch @ 7/10 RPE
3 Muscle Snatch @ 8/10 RPE
2 Muscle Snatch @ 9/10 RPE
1 Muscle Snatch @ 10/10 RPE
1: Snatch Balance
3 Snatch Balance @ 6/10 RPE Snatch
2 Snatch Balance @ 7/10 RPE Snatch
1 Snatch Balance @ 8/10 RPE Snatch
3 Snatch Balance @ 6/10 RPE Snatch
2 Snatch Balance @ 7/10 RPE Snatch
1 Snatch Balance @ 8/10 RPE Snatch
1: Front Rack Lunge
Front Rack Lunges 3×10
Workout Definition
10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 6/10 RPE
10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 7/10 RPE
10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 8/10 RPE
Metcon
1: Metcon (Time)
OPTIONAL b/c of Deload
Workout Definition
Partner Throwdown Friday!!!
4 Rounds
500m Row (Each, at the same time)
30 Wall Balls (20/14)
20 Chest to bar Pull Ups
80’ Tank Push (OR Sled push (3×45/2×45)
10 Sandbag to Shoulder (150/100)
80’ Tank Push (OR Sled push (3×45/2×45)
*Row together. Split the rest of reps and movements as needed
TARGET SCORE
Target Time Each Set: sub 8 minutes
Time Cap Each Set: 10 minutes
Assistance Work
Warm-up (No Measure)
Ring Grip Cycle (Open, QuarterFinals, & SemiFinals) OPTIONAL
Workout Definition
2 Rounds:
50 foot Plate Pinch Carry (25/15)
20 Toes To Bar
50 foot Plate Pinch Carry (25/15)
20 Toes To Rings
50 foot Plate Pinch Carry (25/15)
*You will have a plate in each hand to “Pinch” Carry
Warm-up
2: Warm-up (No Measure)
1. Crossover Symmetry Activation
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/Activation and Increasing Heart Rate
2-3 Sets:
1:00 Row
10 Hanging Scap Retraction
10 Kip to Swing
10 V-Up
:30 Handstand Hold
4. Workout Prep
1 Set (at workout pace):
5 GHD Sit Up
2 Bar Muscle Up
3 Strict Handstand Push Up
Metcon
2: Metcon (Time)
2 Sets
1000m at Mod Pace, 2 Min Rest
400m at Fast Pace, 3 Min Rest
600m at Fast Pace
*Rest 4 Min between sets.
Total: 4000m
Cool Down
Warm-up (No Measure)
Shoulder Recovery
Crossover Symmetry Iron Scap
Crossover Symmetry Recovery