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
Use 3-5 warm up sets of 5 reps of Bench Press as your primer
Use 3-5 warm up sets of 5-10 reps with lighter dumbbell Front Rack Lunges as your primer
4. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 Bike
10 Hanging Scap Retraction
5 Strict Pull Up
15 Banded Good Morning
-Then-
Build to Deadlift weight.
5. Workout Prep
1 Set (at workout pace):
Partner Throwdown Friday
5/4 Calorie Echo Bike (each, at the same time)
2 Rope Climbs (split)
10 deadlifts (at workout weight) (split)
Weightlifting
Bench Press
Bench Press 5×4
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
Front Rack Lunge
Front Rack Lunges 5×10
10 Front Rack Lunges @ 6.5/10 RPE
10 Front Rack Lunges @ 7/10 RPE
10 Front Rack Lunges @ 7.5/10 RPE
10 Front Rack Lunges @ 8/10 RPE
10 Front Rack Lunges @ 8.5/10 RPE
*Perform 5 on the Right Leg then 5 on the Left Leg
Warm-up (No Measure)
Snatch Grip Deadlift 3×5
5 Snatch Deadlift @ 8/10 RPE 1 RM Snatch
5 Snatch Deadlift @ 8.5/10 RPE 1 RM Snatch
5 Snatch Deadlift @ 9/10 RPE 1 RM Snatch
Metcon
Metcon (Time)
Partner Throwdown Friday
25/20 Calorie Echo Bike (each, at the same time)
10 Rope Climbs (split)
50 deadlifts (315/225) (split)
10 Rope Climbs (split)
25/20 Calorie Echo Bike (each, at the same time)
Individual version:
25/20 Calorie Echo Bike
5 Rope Climbs
25 deadlifts (315/225) (split)
5 Rope Climbs
25/20 Calorie Echo Bike
Assistance Work
Warm-up (No Measure)
Mayhem Gymnastics [MG] Skill Focus (Open, QuarterFinals, & SemiFInals)
12 min EMOM:
Minute 1: 5-7 Strict Handstand Pushups
Minute 2: 10-12 Russian Pushups
Minute 3: 30 second Handstand Hold practice on wall or freestanding