Penkin testaus 21.2.2021

2x5

90-100%

15 min amrap,

5 handstand push ups (deficte optional)
10 Burpees
20 double unders

Emom8
1. 40Sec Erg
2. 5 Thruster + 5 kang squat with barbell/ stick
3. 10 Abmat sit ups + 4 Burpees
4. 6+6 Windmill with plate

Then:
Clean and jerk progression
+build up to workout weight

Movement prep:
2x
2 C&J
2 Bar facing burpee

Warm Up
3 min assault bike
then 3x
5+5 single leg rdl
5+5 clean&push press with db
10 ghd back extensions

Strenght
Emom 8
Power Clean + Push Jerk @70%
then
16 x 1 rep every 30s
Deadlift on 5cm raiser @60-65% of 1rm

Metcon
emom 4
5 thrusters @35/50kg (max 55%)
rest 1 min
emom 4
3 thrusters @40/60kg (max 65%)
rest 1 min
every 0,5 min for 4 mins (8 singles) (max 75%)
1 thruster@45/70kg

Accessory Work
3x15 strict banded pull ups (ainakin 5 toistoa jätä varastoon?
3x10 skull crusher @0-25/30-35kg
3x1min sb bear hug hold @68/45kg, rest 30-60s bwn.

Tee treenejä fiiliksen mukaan, lataile akkuja. Progressiot ei varsinaisesti jatku joten ei haittaa vaikka treenejä jäisi väliin.

EMOM 36

Minute 1 : 6 + 6 Dumbbell Row
Minute 2 : 10 Wallball
Minute 3 : 12 Hollow Rock
Minute 4 : 12/9 Calories Row
Minute 5 : 10 Dumbbell Push Press
Minute 6 : 10 Hanging Knee Raise

Warm up
3-5 min cardio
then
2 rounds
10+10 suitcase deadlifts
20/20m single arm front rack walk
20 medball twists
10 alasvetoa kuminauha+keppi (leuanveto tangosta)

StrongMan Work
SKILL TRAINING
Sandbag cleans
Farmers Walking
Yoke Carrying
Sledge Push
Tyre Flipping
Sledge Hammering

After Testing each movement perform 3 working sets of 3-5 movements you choose/
Easy Feeling work for 20-30 minutes (have fun and go by feeling)
Sledge push 20m or 10/10m
Sandbag cleans x 4-6 reps @35/55kg
Farmers Walk x 40-60m
Yoke Carrying 10-20m (tän voi ottaa myös eturäkki kävelynä/pitona n.50-70/70-90kg)
n.30-40s pätkänä)
Sledge Hammerring 3x8-12 reps from both sides

Accessory Work
3 sets
3x8-12 double db bench press
3x8-12 alt hand bicep curls with dumbbells (both side)
rest 1.5-2 min bwn sets.

10 rounds for consistency:
30 s of med ball cleans 9/6 kg
30 s of burpees
30 s of box jumps
90 s rest

Power Clean
3x every 2 min
3 reps @ 75%