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. Movement Prep
3 Sets
6 Double KB Deadlift + 6 Double KB Swings + 6 Double KB Clean + 3 Double KB Split Jerk
4 Muscle Clean @ 6/10 RPE
You will need a pair of kettlebells for the KB Complex and a Barbell for the Muscle Cleans.
4. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
2-3 Sets:
1:00 Row (eash to moderate)
10 Kip to Swing
20 Alt. Leg V-Up
2-4 Squat Clean (at or close to starting weight)
-Then-
Build to Squat Clean weights.
5. Workout Prep
1 Set (at workout pace):
2 Toes To Bar
1 Squat Cleans (at first workout weight)
1 Squat Cleans (at second workout weight)
1 Squat Cleans (at third workout weight)
1 Squat Cleans (at fourth workout weight)
Warm-up (No Measure)
MOVEMENT PREP
3 Sets
6 Double KB Deadlift + 6 Double KB Swings + 6 Double KB Clean + 3 Double KB Split Jerk
4 Muscle Clean @ 6/10 RPE
**You will need a pair of kettlebells for the KB Complex and a Barbell for the Muscle Cleans.**
Weightlifting
Warm-up (No Measure)
Front Squat + Jerk 4-4-4
3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean
Warm-up (No Measure)
Front Squat 3×3
3 Front Squat @ 8/10 RPE 1 RM Clean
3 Front Squat @ 8.5/10 RPE 1 RM Clean
3 Front Squat @ 8.5/10 RPE 1 RM Clean
Metcon
Metcon (AMRAP – Reps)
BCS Online Qualifier Event 2
3 rounds
10 Toes To Bar
10 Squat Cleans (135/95)
-Time cap: 5 minutes-
3 rounds
10 Toes To Bar
8 Squat Cleans (185/125)
-Time cap: 10 minutes-
3 rounds
10 Toes To Bar
6 Squat Cleans (225/155)
-Time cap: 15 minutes-
3 rounds
10 Toes To Bar
4 Squat Cleans (275/185)
Target Time: sub 20 minutes
Target Cap: 20 minutes
Assistance Work
Warm-up (No Measure)
3-4 Rounds
10 Alt. Incline DB Bench (each side) @ moderate weight – maintain quality
10 Reverse Grip Barbell Bench Press @ moderate weight – maintain quality
15 Resistance Band Chest Fly – High to Low @ light weight – maintain control and quality
12 Standing Barbell Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-