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

4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)

2-3 Sets

10-20ft Yoke Carry (start moderate and building to workout weight)

2-3 Front Squats (start moderate and building to workout weight)

1-2 Deadlifts (start moderate and building to workout weight)

5. Workout Prep

1 set (at workout pace)

For time:

10ft Yoke Carry (at workout weight)

1 Front Squats (at workout weight)

1-2 Deadlifts (at workout weight)

Weightlifting

Warm-up (No Measure)

Snatch 1-1-1-1-1

1 Snatch @ 70% 1RM Snatch

1 Snatch @ 70% 1RM Snatch

1 Snatch @ 70% 1RM Snatch

1 Snatch @ 75% 1RM Snatch

1 Snatch @ 75% 1RM Snatch

Clean and Jerk 1-1-1-1-1

1 Clean and Jerk @ 70% 1RM Clean and Jerk

1 Clean and Jerk @ 70% 1RM Clean and Jerk

1 Clean and Jerk @ 70% 1RM Clean and Jerk

1 Clean and Jerk @ 75% 1RM Clean and Jerk

1 Clean and Jerk @ 75% 1RM Clean and Jerk

Sumo Deadlift: 5-5-5-5-5

5 Sumo Deadlift @ 8.5/10 RPE

5 Sumo Deadlift @ 8.5/10 RPE

5 Sumo Deadlift @ 8.5/10 RPE

5 Sumo Deadlift @ 8.5/10 RPE

5 Sumo Deadlift @ 8.5/10 RPE

Metcon

Warm-up (No Measure)

54ft Yoke Carry (500/350)

2 Front Squats (255/175)

3 Deadlifts (365/255)

2 Front Squats (255/175)

54ft Yoke Carry (500/350)

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Ring Pushups

10 Ring Pullups

15 Seated Tricep DB French Press

15 DB Preacher Curl

10 Strict TTB

10 GHD Russian Twists

10 Kettlebell Side Bend (each side)

:45 sec Side Plank (each side)

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-

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