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. 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
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the lifting)
2-3 Sets
1:00 Ski
10 No Jump Burpee
10 Russian KB Swing (Heavy)
:30 Handstand Hold
5. Workout Prep
1 set (at workout pace):
3 Devil Press (at workout weight)
3 Handstand Push Ups (Deficit for Games)
https://youtu.be/-ox6lqEY6FI?list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT
Weightlifting
Warm-up (No Measure)
Snatch Pull + Snatch High Pull + Power Snatch 4-4-4-3-3
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 5/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
Warm-up (No Measure)
Power Clean 5×1
1 Power Clean @ 5/10 RPE Power Clean
1 Power Clean @ 6/10 RPE Power Clean
1 Power Clean @ 6.5/10 RPE Power Clean
1 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 7/10 RPE Power Clean
Warm-up (No Measure)
Deadlift 5×5
5 Deadlift @ 6.5/10 RPE Deadlift
5 Deadlift @ 6.5/10 RPE Deadlift
5 Deadlift @ 6.5/10 RPE Deadlift
5 Deadlift @ 6.5/10 RPE Deadlift
5 Deadlift @ 6.5/10 RPE Deadlift
Assistance Work
Warm-up (No Measure)
Accessory Finisher
3 Sets:
100′ Sled Push (HEAVY)
10 L Seated Double Dumbbell Z Press
Metcon
Metcon (Time)
For Time
30 Devil Press (2×50/35)
30 Handstand Push Ups
15 Devil Press (2×50/35)
15 Handstand Push Ups
Target Time: sub 9 minutes
Time Cap: 13 minutes