Adelphos Athletics – Adelphos Compete
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
300m Row (moderate)
10 Single Arm Kettlebell Thruster R/L (Light-Moderate)
:30 Handstand Hold
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie Row
25 Wall Balls (at workout weight) (all to 10’’)
15’ Handstand Walk
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)
5 Box Squat @ 6/10 RPE Box Squat
5 Box Squat @ 7/10 RPE Box Squat
5 Box Squat @ 8/10 RPE Box Squat
5 Box Squat @ 8/10 RPE Box Squat
5 Box Squat @ 8/10 RPE Box Squat
Metcon
Warm-up (No Measure)
4 sets (1 set every 5 minutes)
25/20 Calorie Row
25 Wall Balls (20/14) (all to 10’’)
50’ Handstand Walk
-then, straight into-
4 Sets:
25/20 Calorie Row
-Rest 1:1 between sets-
Target Time each set: sub 3 minutes (only score the first 4 sets)
Time Cap: 4 minutes (only score the first 4 sets)
Assistance Work
Warm-up (No Measure)
3-4 Rounds
10 Ring Pushups
10 Chin-ups
12 Tricep Dips
12 Standing Barbell Curl
12 Overhead Plate Situps
12 Pulse-ups
7 Alligator Rolls (each direction)
15 KB Front Rack Marches (each side)
-Rest 1-2 min b/t round-