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
3 Sets
6 Double Dumbbell Sumo Deadlift + 6 Single Arm Dumbbell Hang Squat Snatch Right Arm + 6 Single Arm Dumbbell Hang Squat Snatch Left Arm + 6 Double Dumbbell Overhead Lunges (3/leg)
5 Strict Snatch Press Behind Neck + 3 SLOW Overhead Squat + Tall Snatches (2″,4″,full Squat) (use empty barbell)
** These DB complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set.
3a. Movement 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 (Perform after the strength)
2-3 Sets
1:00 Row (moderate)
10 Inchworm w/Push Up
10 Box Jump w/Step Down
10 PVC Pass Through
3-5 Overhead Squats (building to starting weight)
5. Workout Prep
1 set (at workout pace)
2 Burpee Box Jump Overs (at workout height)
2 Overhead Squats (at workout weight)
Weightlifting
Warm-up (No Measure)
** You will need two barbells. One barbell for the (SN PP + Pause OHS) and one barbell for the (High Hang Muscle Snatch + Snatch Drop) **
4 Snatch Grip Push Press + 1 Pause Overhead Squat @ 6.5/10 RPE Snatch
3 High Hang Muscle Snatch + 3 Snatch Drop @ 6/10 RPE Muscle Snatch
-Rest as needed-
4 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE Snatch
3 High Hang Muscle Snatch + 3 Snatch Drop @ 6.5/10 RPE Muscle Snatch
-Rest as needed-
4 Snatch Grip Push Press + 1 Overhead Squat @ 7.5/10 RPE Snatch
3 High Hang Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch
-Rest as needed-
3 Snatch Grip Push Press + 1 Pause Overhead Squat @ 8/10 RPE Snatch
3 High Hang Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch
-Rest as needed-
3 Snatch Grip Push Press + 1 Pause Overhead Squat @ 8/10 RPE Snatch
3 High Hang Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch
Warm-up (No Measure)
3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
3 Snatch @ 7/10 RPE Snatch
2 Snatch @ 7.5/10 RPE Snatch
2 Snatch @ 7.5/10 RPE Snatch
** This day is meant to be focused on all of the technical issues you’ve been wanting to work on. Don’t worry about the loading. Worry about consistent technique, speed and snappiness.**
Warm-up (No Measure)
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6/10 RPE Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 7/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 7/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE Back Squat
Warm-up (No Measure)
3 Sets
10 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (5/leg)
10 Single Arm Dumbbell Row w/Pause at the top of each rep (5/arm)
Metcon
Metcon (Time)
BCS Online Qualifier Event 1
21-15-9
Burpee Box Jump Overs (24/20)
Overhead Squats (135/95)
Target Time: sub 6 minutes
Time Cap: : 9 minutes
Optional Finisher
Warm-up (No Measure)
2000m at Easy Pace
-Rest 3 Min-
200m at Mod Pace, 100m Walk
400m at Fast Pace, 100m Walk
300m at Faster Pace, 100m Walk
-Rest 3 Min-
2x 80m Sprints w/Full Recovery
2x 100m Sprints w/Full Recovery
200m Sprint (Record Score)
Total: 3460m + 300m Walk