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:

5 Lateral Box Step Ups (each side)

5 Russian baby makers

5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

3 Overhead Squats (normal tempo)

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

2-3 Sets

1:00 Row (moderate)

5-10 power snatches (empty bar)

5. Workout Prep

1 set (at workout pace):

Row 100m

2 Power Snatches (at workout weight)

Weightlifting

Warm-up (No Measure)

5 Overhead Squats @ 5/10 RPE

4 Overhead Squats @ 6/10 RPE

3 Overhead Squats @ 7/10 RPE

2 Overhead Squats @ 8/10 RPE

1 Overhead Squats @ 9/10 RPE

Warm-up (No Measure)

5×3 Back Squats @ 75% 1RM Back Squat

Warm-up (No Measure)

5×3 Front Squats @ 80% 1RM Front Squat

Warm-up (No Measure)

Accessory Finisher

For Time:

100 Ab Mat Sit Ups

Metcon

Warm-up (No Measure)

3 Sets:

Row 250m

25 Power Snatches (95/65)

Row 250m

-rest 1:1 b/t sets-

-then-

5x500m Row (fast)

-rest 1:00 b/t sets-

Assistance Work

Warm-up (No Measure)

Mayhem Mini-Pump – Upper Body Posterior

4 Rounds

3-5 Weighted Strict Pull Ups (heavy weight)

12 Bent Over Barbell Row (moderate weight)

12 Lat Pulldowns (moderate weight)

10 Double DB Skull Crushers (moderate weight)

-Rest 1-2 min b/t round-

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