Adelphos Athletics – Adelphos Compete
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
3 Sets:
5 Dumbell Snatches Right Arm + 5 Dumbbell Snatches Left Arm + 5 Alternating Split Hang Snatch Right Arm + 5 Alternating Split Hang Snatch Left Arm
3 Tall Snatches (2″,4″,full squat) + 3 Tempo Overhead Squats (use empty barbell)
3a. Movement Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at 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) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
4. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
3-4 Sets
1:00 Ski
10 Hanging Scap Retraction
10 Box Jump w/Step Down (24/20)
5. Workout Prep
1 set (at workout pace)
2 Strict Pull Ups
2 Box Jump Overs (at workout height)
Warm-up (No Measure)
Snatch Grip Push Press + Overhead Squat: 5×4
3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch
3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch
3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch
3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch
3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch
Warm-up (No Measure)
Snatch Technique Work: 5×1
1 Snatch @ 6.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
Warm-up (No Measure)
Accessory Finisher
3 Sets
10 Single Arm DB Step Ups x 10 (5 each arm)
7-10 Chin Ups
Metcon
Metcon (3 Rounds for time)
3 Sets:
20 Strict Pull Ups
20 Box Jump Overs (30/24)
-rest 1:1 between sets-
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
Warm-up
2: Warm-up (No Measure)
1. Hinshaw Warm up
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
Warm-up (No Measure)
6 Sets
200m at Fast Pace
100m at Easy Pace
*No rest between reps or sets.
-Rest 4 Min-
300m at Easy Pace, No Rest,
300m at Mod Pace, 2 Min Rest,
200m at Mod Pace, No Rest,
200m at Fast Pace, 1 Min Rest,
100m at Fast Pace, No Rest,
100m Sprint.
Total: 2800m
RPE Based Option:
6 Sets
200m at RPE8
100m at RPE3-4
*No rest between reps or sets.
-Rest 4 Min-
300m at RPE6, No Rest
300m at RPE7, 2 Min Rest
200m at RPE7, No Rest
200m at RPE8, 1 Min Rest
100m at RPE9, No Rest
100m Sprint
Total: 3000m
Record your 100m sprint time. This is an important result!