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. Barbell 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
3a. Movement Prep
-3 Hang Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE
-3 Hang Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE
-3 Hang Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
Row 1:30 easy
Ski 0:30 moderate
Row 1:00 easy/moderate
Ski 0:30 moderate/fast
Row 0:30 moderate
Ski 0:30 fast
0:30 rest
Row 0:30 fast
Ski 0:10 sprint
5. Workout Prep
The #4 above is sufficient for your workout prep on the “Rinse N’ Repeat” today!
Weightlifting
Warm-up (No Measure)
-3 Hang Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE
-3 Hang Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE
-3 Hang Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE
Warm-up (No Measure)
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 5.5/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 6/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 7/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE
Warm-up (No Measure)
5 Snatch Pulls @ 85% 1 RM Snatch
5 Snatch Pulls @ 85% 1 RM Snatch
5 Snatch Pulls @ 85% 1 RM Snatch
Warm-up (No Measure)
Accessory Finisher
3 Sets
10 Dumbbell Bench Press
10 Supinated Grip Bent over Barbell Row
Metcon
Metcon (AMRAP – Reps)
Every 2 minutes:
200m Row
8-cal Ski Erg*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
*IF you have access to a pool with a ski erg, then perform the 50 yard swim instead of row.