Adelphos Athletics – Adelphos Compete
Warm-up
Warm-up (No Measure)
Open & Quarterfinals, SemiFinals
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/Activation and Increasing Heart Rate
3-4 Sets
1:00 cardio (your choice)
12 banded good mornings
10 hanging scap retractions, 6 kip to swing, 2 strict pull ups
8 lateral box step ups (each side)
6 inchworms
4 one and a quarter back squats (3 sec descent, no pause, 3 sec ascent, no pause) (light)
4. Workout Prep
1 Set: (at workout pace)
3 Chest to Bar Pull Ups
2 Bar Muscle Ups
1 Burpee Bar Muscle Up
3 Back Squats (at workout weight 1)
2 Back Squats (at workout weight 2)
1 Back Squat (at workout weight 3)
Weightlifting
Warm-up (No Measure)
Snatch 5×1
1 Snatch @ 7.5/10 RPE 1 RM Snatch
1 Snatch @ 7.5/10 RPE 1 RM Snatch
1 Snatch @ 7.5/10 RPE 1 RM Snatch
1 Snatch @ 7.5/10 RPE 1 RM Snatch
1 Snatch @ 7.5/10 RPE 1 RM Snatch
Warm-up (No Measure)
Clean & Jerk 5×1
1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk
Metcon
Warm-up (No Measure)
30 Chest to Bar Pull Ups
30 Back Squats (185/125)
-at 5:00-
20 Bar Muscle Ups
20 Back Squats (225/155)
-at 10:00-
10 Burpee Bar Muscle Ups
10 Back Squats (275/185)
*Repeat from June 18, 2021
**Perform the back squats FROM THE RACK!
Assistance Work
Warm-up (No Measure)
Mayhem Gymnastic
8 Minute EMOM
Minute 1: 5-7 Weighted Strict Chest to Bar Pull Ups [10/5]
Minute 2: 7-9 Box Bar Muscle Ups
Warm-up (No Measure)
Mayhem Mini-Pump – Arms/core (OPTIONAL)
3-4 Rounds
10 Diamond Pushups
10 Ring Row – Feet Elevated
15 Barbell Skull Crushers
15 Standing Barbell Curl
10 GHD to parallel (2 sec hold at full extension)
10 Kettlebell Side Bend (each side)
10 Strict Hanging Leg Raise
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-