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. Squat Prep

2-3 Sets of Front Squat Skill Transfer Exercises

3 No Hand (Zombie) Front Squats

3 No Hand (Zombie) Front Squats

3 2 second Pause Front Squats

3 One and a quarter Front Squats

3 In the Hole Front Squats (last rep is a 10 second negative)

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

8-12 minutes moving through:

1:00 Bike (moderate)

5 Inchworm to Box Jump w/Step Down (Increase height each set)

15 Banded Good Morning

-Then-

Build up to Sandbag Clean weight.

5. Workout Prep

1 set (at workout pace)

3/2 Calorie Echo bike

2 Burpee Box Jump Overs (at workout height)

1 Sandbag to Shoulder (at workout weight)

Weightlifting

Warm-up (No Measure)

5 x 3 Back Squat @ 73% 1RM Back Squat

Warm-up (No Measure)

5 x 3 Front Squat @ 78% 1RM Front Squat

Metcon

Warm-up (No Measure)

FULL SEND FRIDAY!!!

For time:

30/25 Calorie Echo bike

20 Burpee Box Jump Overs (42/30)

10 Sandbag to Shoulder (150/100)

*We are starting to “dabble” back into Full Send Fridays! Be on the lookout for these and some Partner Throwdowns included in the mix as well on Fridays these next couple of months.

*Sub Power Clean (185/125) if needed

Assistance Work

Warm-up (No Measure)

Mayhem Gymnastics [MG] Handstand Hold Cycle

40% of your 2 minute max Handstand Hold

right into 20 Hollow Plank Plate Pops

— rest 2 minutes —

30% of your 2 minute max Handstand Hold

right into 25 Hollow Plank Plate Pops

— rest 2 minutes —

20% of your 2 minute max Handstand Hold

right into 30 Hollow Plank Plate Pops

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