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
3 Sets:
6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Squat Clean + 6 Double Dumbbell Split Jerk
5 Muscle Clean @ 5/10 RPE
You will need a pair of dumbbells for the Dumbbell Complex and a Barbell for the Muscle Cleans.
4. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
2-3 Sets:
1:00 Row (eash to moderate)
10 Front Squat (45/35)
5 Strict Press in Squat Stance (45/35)
10 Hanging Scap Retraction
10 Kip to Swing
5. Workout Prep
1 Set (at workout pace):
200m Row
3 Thrusters (at workout weight)
5 Chest to Bar Pull Ups
Warm-up (No Measure)
3 Sets:
– 6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Squat Clean + 6 Double Dumbbell Split Jerk
– 5 Muscle Clean @ 5/10 RPE
*You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans.
Weightlifting
Warm-up (No Measure)
Clean & Jerk Technique Work 4-4-4-4-3
3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
2 Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
** 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**
Warm-up (No Measure)
Front Squat + Jerk 3×4
3 Front Squat + 1 Jerk @ 6/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
Metcon
Metcon (Time)
For time:
1000m Row
50 Thrusters (45/35)
60 Chest to Bar Pull Ups
50 Thrusters (45/35)
1000m Row
Target Time: sub 14 minutes
Time Cap: 18 minutes
How to Pace: STEADY! Jackie with this much more work will require you to be more conservative and not push your limits til the final set of thrusters and row.
How it Should Feel: PAIN! Jackie already hurts and with this much more work, it will hurt even more! Push into the discomfort a little more with each movement completed and then all out on the final 500m on the row!