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
3. Movement Prep
3 Sets:
6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3/leg)
5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell)
You will have your pair of dumbbells at one station, and then a separate station with an empty barbell.
3a. Movement Prep
Snatch:
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 (Perform after the strength)
2-3 Sets
1:00 Row (moderate)
10 Hang Squat Clean (45/35)
10 Hanging Scap Retraction
10 Kip to Swing
-Then-
Build to Squat Clean weight.
5. Workout Prep
1 set (at workout pace)
2 Squat Cleans (at first workout weight)
2 Bar Muscle Ups
Weightlifting
Warm-up (No Measure)
*Open, QuarterFinals & SemiFinals perform ALL lifts before your workout.
3 Sets:
6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3/leg)
5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell)
*You will have your pair of dumbbells at one station, and then a separate station with an empty barbell.
**These are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set.
Warm-up (No Measure)
**You will need two stations and two barbells. One barbell will be up on a rack for the Snatch Push Press + Overhead Squat, and one barbell will be on the floor for the Muscle Snatch**
5 Snatch Grip Push Press + 1 OHS @ 6/10 RPE Snatch
3 Muscle Snatch @ 6/10 RPE Muscle Snatch
-Rest as needed-
5 Snatch Grip Push Press + 1 OHS @ 6.5/10 RPE Snatch
3 Muscle Snatch @ 6.5/10 RPE Muscle Snatch
-Rest as needed-
5 Snatch Grip Push Press + 1 OHS @ 7/10 RPE Snatch
3 Muscle Snatch @ 7/10 RPE Muscle Snatch
-Rest as needed-
5 Snatch Grip Push Press + 1 OHS @ 7.5/10 RPE Snatch
3 Muscle Snatch @ 7.5/10 RPE Muscle Snatch
-Rest as needed-
5 Snatch Grip Push Press + 1 OHS @ 7.5/10 RPE Snatch
3 Muscle Snatch @ 7.5/10 RPE Muscle Snatch
Warm-up (No Measure)
Snatch Technique Work: 3-3-3-3-2
3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
2 Snatch @ 7/10 RPE Snatch
** This day is meant to have a heavy focus on technique and speed over load. This is the day to iron out any bad habits you are wanting to break**
Back Squat
Tempo Back Squat + Back Squat: 5-5-4-4-4
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6.5/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7.5/10 RPE Back Squat
Assistance Work
Warm-up (No Measure)
Accessory Finisher
Workout Definition
3 Sets:
10 Double Dumbbell Bulgarian Split Squat (5 right side then 5 left side)
10 Slow Eccentric Single Arm Dumbbell Row (5 right side then 5 left side)
Metcon
Metcon (Time)
12 Squat Cleans (135/95)
24 Bar Muscle Ups
12 Squat Cleans (135/95)
Target Time: sub 5 minutes
Time Cap: 8 minutes
Warm-up
2: 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 Sets:
500m Bike Erg (moderate)
10 Lateral Box Step Up R/L
50ft Sled Push (Empty)
4. Workout Prep
1 Set (at workout pace):
2 Dumbbell Box Step Overs (1×70/50)
50’ Sled Push (at workout weight)
Warm-up (No Measure)
4 Sets
1200m at Easy Pace
-Rest 2 Min-
4 Sets
150m Controlled Sprints
*Rest 30 Sec between sets.
Total: 5400m
*Score = Slowest 1200m time