Adelphos Athletics – Adelphos Compete
Warm-up
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. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps all from the POWER 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) Burgener Warm Up Clean – 3-5 reps all from the POWER each position
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the lifting)
2-3 Sets
1:00 Row
:30 Handstand Hold
20 Step Back Lunge
5. Workout Prep
1 set (at workout pace):
25′ Dumbbell Front Rack Walking Lunge (at workout weight)
25′ Handstand Walk
Weightlifting
Warm-up (No Measure)
1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 5.5/10 RPE Power Snatch
1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 6/10 RPE Power Snatch
1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 6.5/10 RPE Power Snatch
1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 7/10 RPE Power Snatch
1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 7.5/10 RPE Power Snatch
Warm-up (No Measure)
**So, you will deadlift the bar up, and then bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean**
1 Clean Deadlift + 1 Power Clean from 1″ off the ground @ 6/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground @ 6.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground @ 7/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground @ 7/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground @ 7.5/10 RPE Power Clean
Warm-up (No Measure)
Deadlift 5×4
4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
Warm-up (No Measure)
Accessory Finisher
3 Sets
60 Seconds Backwards Walking Sled Pull
10 Seated Double Dumbbell Curl into Press
Metcon
Metcon (Distance)
BCS Online Qualifier Event 3
AMRAP 8 Minutes
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (2×50/35)
Handstand Walk
Target Distance: 625’+ (through the 125’ lunge)
Minimum Distance before Scaling: 300’ (through the 75’ Handstand Walk)
Assistance Work
Warm-up (No Measure)
12 Minute EMOM:
Minute 1: 5-7 False Grip Ring Pull Ups
Minute 2: 10-12 Strict Ring Dips
Minute 3: 3-5 Kipping Ring Muscle Ups