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. Successories

3 Sets

20 Double KB Front Rack Hold, Forward Step Alternating Lunge (all this means is that you’re doing static lunges, but step forward, not back each time) (10 each side)

10 Single Leg Broad Jump (5 each side)

:30 Yoke Hold

3a. 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 *

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

10 Min AMRAP

1:00 Jog

10 Hanging Scap Retraction

5 Strict Pull Up

10 Single Arm Press R/L (Light-Moderate)

5. Workout Prep

1 set (at workout pace)

200m Run

1 rope climbs (20ft)

1 Legless Rope Climbs (20ft)

2 Single Arm Shoulder to Overhead (1×100/70) (1 each side)

Assistance Work

Warm-up (No Measure)

3 Sets

20 Double KB Front Rack Hold, Forward Step Alternating Lunge (all this means is that you’re doing static lunges, but step forward, not back each time) (10 each side)

10 Single Leg Broad Jump (5 each side)

:30 Yoke Hold

Warm-up (No Measure)

3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE

3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE

3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE

Warm-up (No Measure)

2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6/10 RPE

2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6.5/10 RPE

2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE

Metcon

Warm-up (No Measure)

4 Sets:

800m Run

4 rope climbs (20ft)

1 Legless Rope Climbs (20ft)

10 Single Arm Shoulder to Overhead (1×100/70) (5 each side)

-rest 3 minutes between sets-

Target Time Each Set: sub 5 minutes

Time Cap Each Set: 7 minutes

Assistance Work

Warm-up (No Measure)

8 min EMOM

odd minute: 10 Strict Chin Ups

even minute: 10 Strict Ring Dips

Scale: Box Heel Assist Ring Dips

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