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
4. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
2-3 Sets:
1:00 Run (easy to moderate)
4 Overhead Squats, 4 Thrusters (start at light weight and build)
5 inchworm into box step up
4 Power Cleans (start at light weight and build)
8 Hanging Ring Scap Retractions, 4 Kip to Swing, 1-2 Muscle Ups
-Then-
Build to starting weight for barbells
5. Workout Prep
1 Set (at workout pace):
2 Overhead Squats (at workout weight)
2 Burpee Box Jump Overs (at workout height)
2 Thrusters (at workout weight)
2 Power Cleans (at workout weight)
2 Muscle Ups
Run 50m
Warm-up (No Measure)
3 Sets:
5 Single Arm Suitcase Hold KB Deadlift Right Arm + 5 Single Arm Suitcase Hold KB Deadlift Left Arm + 4 Single Arm Kb Swing Right Arm + 4 Single Arm Kb Swing Left Arm + 3 Kb Turkish Get Ups Right Arm + 3 Kb Turkish Get Ups Left Arm
3 Muscle Clean @ 7/10 RPE
*You will need a kettlebell for the KB Complex and a Barbell for the Muscle Cleans.
Warm-up (No Measure)
Clean & Jerk 3-2-2-3-2-2
2 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8.5/10 RPE Clean and jerk
Warm-up (No Measure)
Front Squat + Jerk: 4-3-3
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 8/10 RPE 1 RM Clean
Metcon
Warm-up (No Measure)
For time:
10 Overhead Squats (155/115)
10 Burpee Box Jump Overs (24/20)
10 Thrusters (155/105)
10 Power Cleans (205/135)
10 Muscle Ups
Run 1000m
10 Muscle Ups
10 Power Cleans (205/135)
10 Thrusters (155/105)
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (155/115)