Adelphos Athletics – Adelphos Compete
Warm-up
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
4 Set:
5 Sotts Press
-rest as needed between sets
*Use a PVC Pipe or empty barbell. Elevate heels if mobility is a problem
**Work to have slow and controlled movement
3a. Barbell 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
2-3 Sets
1:00 Bike
10 Box Jump w/Step Down (24/20)
15 Banded Good Morning
10 Russian KB Swing (Heavy)
5. Workout Prep
1 Set (at workout pace):
3/2 Calorie Bike Erg SPRINT
2 Box Jumps (at workout height)
1 Sandbag Cleans (at workout weight)
Warm-up (No Measure)
4 Set:
5 Snatch Sots Press
-rest as needed between sets
*Use a PVC Pipe or empty barbell. Elevate heels if mobility is a problem
**Work to have slow and controlled movement
Weightlifting
Warm-up (No Measure)
1 Pause Snatch Balance + 2 Snatch Balance @ 6/10 RPE
1 Pause Snatch Balance + 2 Snatch Balance @ 6/10 RPE
1 Pause Snatch Balance + 2 Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance + 2 Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance + 2 Snatch Balance @ 7/10 RPE
Warm-up (No Measure)
5 Bench Press @ 6/10 RPE
5 Bench Press @ 6/10 RPE
5 Bench Press @ 6/10 RPE
5 Bench Press @ 6/10 RPE
5 Bench Press @ 6/10 RPE
Warm-up (No Measure)
10 Front Rack Lunges @ 6/10 RPE
10 Front Rack Lunges @ 6.5/10 RPE
10 Front Rack Lunges @ 7/10 RPE
10 Front Rack Lunges @ 7.5/10 RPE
10 Front Rack Lunges @ 7.5/10 RPE
*For all sets, perform 5 Right leg then 5 Left leg.
Warm-up (No Measure)
5 Snatch Deadlift @ 7/10 RPE 1 RM Snatch
5 Snatch Deadlift @ 8/10 RPE 1 RM Snatch
5 Snatch Deadlift @ 8.5/10 RPE 1 RM Snatch
Metcon
Metcon (Time)
Partner Throw Down Friday!!
5 sets (1 set every 4 minutes)
15/12 Calorie Bike Erg SPRINT
10 Box Jumps (30/24)
5 Sandbag Cleans (150/100)
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes
Warm-up (No Measure)
3 sets:
In a 90 second window:
8 Ring MuscleUps
Max effort Plate “Pinch” Carry 25/15 [use one plate in each hand]
-no rest between each set- (Begin the 2nd set at the 90 second mark, and 3rd set at the 3 minute mark)
SCORE = distance in feet Plate Pinch Carry
Scale: 8 Box Ring Muscle Ups