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