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
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
3a. Successories
3 Sets
20 Front Rack Barbell Step Ups
20 Lateral Barbell Hop Overs
:30 HEAVY Barbell Front Rack Hold
4. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
10 Min AMRAP
1:00 Row
10 Box Jump w/Step Down (24/20)
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Ring Dip
20 Step Back Lunge
-Then-
Build to Front Rack Lunge weight.
5. Workout Prep
1 set (at workout pace)
3 rounds for time:
2 Ring Muscle Ups
2 Box Jump Overs (24″/20″)
5 GHD Sit Ups
20ft Front Rack Lunge (at workout weight)
Assistance Work
Warm-up (No Measure)
3 Sets
20 Front Rack Barbell Step Ups
20 Lateral Barbell Hop Overs
:30 HEAVY Barbell Front Rack Hold
Weightlifting
Warm-up (No Measure)
3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5/10 RPE
3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5.5/10 RPE
3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5.5/10 RPE
Warm-up (No Measure)
2 Hang Clean + 1 Clean + 2 Push Jerk @ 5.5/10 RPE
2 Hang Clean + 1 Clean + 2 Push Jerk @ 6/10 RPE
2 Hang Clean + 1 Clean + 1 Push Jerk @ 6.5/10 RPE
1 Hang Clean + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Hang Clean + 1 Clean + 1 Push Jerk @ 7.5/10 RPE
Metcon
Metcon (Time)
3 rounds for time:
10 Ring Muscle Ups
20 Box Jump Over no touch (24″/20″)
30 GHD Sit Ups
-Then-
100ft Front Rack Lunge (135/95)