Adelphos Athletics – Adelphos Compete

Warm-up

1: Warm-up (No Measure)

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/Activation and Increasing Heart Rate

2-3 Rounds

1:00 Jog

25 Single Under

10 Alt. Leg V-Up

10 Kip to Swing

10 Single Arm Dumbbell High Pull (each arm)

10 Single Arm Dumbbell Press (each arm)

-Then-

Build to Clean and Jerk weight.

4. Workout Prep

1 Set (at workout pace):

12 double-unders

4 toes to bar – split between partners

1 clean and jerks (at workout weight)

5. Barbell Prep – (Perform after the workout)

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

Weightlifting

Warm-up (No Measure)

*Open, QuarterFinals & SemiFInals NO Lifting. Perform the bodybuilding listed below

*Games work up to a 8/10 RPE Heavy Single on All Lifts

4 Rounds

10 Deficit Pushups

10 Body Row on Racked Barbell

15 Tricep Dips

12 Standing Alternating DB Hammer Curl (each side)

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

7 Around the Worlds (each direction)

30yd KB Front Racked/Overhead Carry (right racked/left overhead)

30yd KB Front Racked/Overhead Carry (right overhead/left racked)

-Rest 2 min b/t round-

Metcon

Metcon (4 Rounds for time)

4 sets

3 Legless Rope Climbs (no jump)

25 Lateral Burpee over Bar

25 Toes to Bar

-Rest 3 minutes between sets-

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