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Physical Freedom 10/365 - 20220112

All over the place work-wise, location wise and timing-wise today. I managed to get in a great session though, so I'm really chuffed!

Zottman Curls

Not a movement I have tried before, although I have prescribed it a few times. These burned fast!

3x10, 10kg

ATG Shoulder Press

3x10, 15kg

I use these a LOT! They have started to improve my shoulder health and pressing strength after only a couple of months. This is the heaviest I have been on them, and they felt strong.

Tricep Rollbacks

3x10, 15kg

A great movement for developing lockout. I've come back to these to sort those soft jerk and snatch elbows!

Trap 3 Raises

3x10, 5kg

A relatively new addition to my regime, these are a good alternative to band YTWs, and really help scapular retraction.

3 Rounds:

Alternating Single-Arm Dumbbell Bench Press 2x5/5 with non-working arm at lockout 25kg

Chest Pullover 20kg

1 Hang Power Snatch + 1 Snatch

70, 75x2, 80x2kg


2x1 85kg

Food today was very good at lunch, not so much this evening. I had a steak, a lamb neck fillet, 2 fried eggs and a couple of tomatoes for lunch. This evening I had sausage, mash and Yorkshire pudding with vegetables and gravy. This was the best of a bad bunch of offerings, but it will do the job!

I weighed myself earlier to see where I sit some 17 days out from the British Championships. I need to be under 89kg. I weighed 88.9kg, so I'm happy with how things are looking. No need for adjustments or alterations.


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