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)

10-12 minutes through:

1:00 Cardio

25 Single Under

5 Inchworm w/Push Up

5 Strict Pull Up

20 Alt. Leg V-Up

5. Workout Prep

1 Set (at workout pace)

3 Sets

15 Double Unders

5 GHD SIt Ups

3 Burpee Pull Ups (to 6″ above reach)

Weightlifting

Warm-up (No Measure)

3 Sets of:

3 Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Drops (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE

** For the Snatch Power Lands, Each land counts as 1 repetition. So you will do a 2″ squat land and that will be your first rep. Then you will do a 4″ squat land and that will be your second rep. Then you will do a 6″ squat land and that will be your third repetition. You will then move onto your snatch land (which will be in a full squat) for one repetition**

Warm-up (No Measure)

2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE

2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 8/10 RPE

Warm-up (No Measure)

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

Metcon

Warm-up (No Measure)

3 Sets

50 Double Unders

15 GHD SIt Ups

10 Burpee Pull Ups (to 6″ above reach)

15 GHD Sit Ups

50 Double Unders

-Rest 1:1 b/t sets-

Assistance Work

Warm-up (No Measure)

3 Sets

10 Incline DB Bench Press

10 Chinese Row

Assistance Work

Warm-up (No Measure)

Row Interval

8 Min at RPE3

-3 Min Rest-

3 Sets

2 Min at RPE7

3 Min at RPE3

*No rest between reps.

*Rest 90 Sec between sets.

6x (30 Sec RPE9, 30 Sec RPE3, 30 Sec RPE1)

*No additional rest between reps or sets.

Warm-up (No Measure)

5 Rounds

150’ Sled Push (45/25)

75’ Handstand Walk

-then-

Cool Down:

10 minute backwards sled walk (light)

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