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)

3-4 Sets

1:00 Row (moderate)

10 Lateral Box Step Up R/L

10 1/4 Squat Wall Ball (20/14)

5. Workout Prep

1 set (at workout pace)

5 Wall Ball (at workout weight and height)

Weightlifting

Warm-up (No Measure)

5×3 Back squat @ 73% 1RM Back Squat

Warm-up (No Measure)

5×3 Front Squat @ 77% 1RM Front Squat

Metcon

Metcon (Time)

Tall Karen

150 Wall Balls (20/14) (11’/10’ target)

Warm-up (No Measure)

2 Sets (Not For Time)

10 GHD Sit Up + :20Static Hold (:20 hold after the 10th rep)

1:00 Chinese Plank

7 Straight Arm Side Plank Lifts (7 each side)

Assistance Work

Warm-up (No Measure)

Mayhem Gymnastics [MG] Bar Muscle Up Endurance Cycle

40% of your 2 minute Bar Muscle Up test from week 1

right into 8 Strict Chest To Bar Pull Ups

— rest 2 minutes —

30% of your 2 minute Bar Muscle Up test from week 1

right into 10 Strict Chest To Bar Pull Ups

— rest 2 minutes —

20% of your 2 minute Bar Muscle Up test from week 1

right into 12 Strict Chest To Bar Pull Ups

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