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)
8-12 minutes moving through:
1:00 Ski (easy to moderate)
25 Single Under
5 Inchworm w/Push Up
:20-:30 Wall Facing Handstand Hold
20 Alt. Leg V-Up
5. Workout Prep
1 Set (at workout pace)
1 Wall Walks
5 GHD SIt Ups
10 Double Unders OR 3 Cal Ski
Weightlifting
Warm-up (No Measure)
5 Muscle Snatch @ 5/10 RPE
4 Muscle Snatch @ 6/10 RPE
3 Muscle Snatch @ 7/10 RPE
2 Muscle Snatch @ 8/10 RPE
1 Muscle Snatch @ 9/10 RPE
Warm-up (No Measure)
3 Power Snatch @ 5/10 RPE
2 Power Snatch @ 6/10 RPE
1 Power Snatch @ 7/10 RPE
3 Power Snatch @ 5.5/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7.5/10 RPE
Warm-up (No Measure)
5 Bench Press @ 5/10 RPE
4 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
2 Bench Press @ 8/10 RPE
1 Bench Press @ 9/10 RPE
Warm-up (No Measure)
3 Snatch Pulls @ 8.5/10 RPE
3 Snatch Pulls @ 8.5/10 RPE
3 Snatch Pulls @ 8.5/10 RPE
Metcon
Warm-up (No Measure)
AMRAP 3 Minutes
6 Wall Walks
18 GHD SIt Ups
-rest 2 Minutes-
AMRAP 3 Minutes
54 Double Unders
6 Wall Walks
-rest 2 Minutes-
AMRAP 3 Minutes
18 GHD SIt Ups
54 Double Unders
-rest 2 Minutes-
AMRAP 6 Minutes
6 Wall Walks
18 GHD SIt Ups
54 Double Unders
Assistance Work
Warm-up (No Measure)
4 Rounds
12 Single Arm Alternating DB Bench Press (moderate weight)
10 Standing Alternating DB Curl (moderate weight)
12 – Resistance Band Chest Fly – High to Low (moderate weight)
21s Barbell Curls (light/moderate weight)
-Rest 1-2 min b/t rounds-
Warm-up (No Measure)
Run
4x (400m Easy, 200m Mod)
-Rest 2 Min-
2x (200m Mod, 200m Fast)
-Rest 2 Min-
2x (200m Mod, 200m Fast)
-Rest 2 Min-
2000m Easy Cool Down