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-

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