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Physical Freedom 112/365 - 20220425

Today was fun. A busy work day culminated in another Monday training with friends. Although I ramped the intensity right back - my CNS was saying no - some quality movement with all major movement patterns hit felt like a big win. We trained at 5pm.


I went through a sequence with the Iron Shin to get blood into my legs.

Front Squat

3x5 on Slant Board

80, 90, 80kg

I went for form over weight here and felt every rep!

4 Rounds:

Max Reps Strict Chin-Ups 23, 17, 10 (with 10kg vest), 10 Side to Side

Max Reps Strict Handstand Push-Ups 8, 9, 8, 8

16 Minute AMRAP:

Run 400m

1 Round of 'DT' with 2x12.5kg Dumbbells*

*DT is 12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks. We added a round of DT each round.

I completed 3 rounds and was 9 deadlifts into my 4th round of DT.

I went light, and still held off the intensity. The whole thing was around 70-80%. This was just what I needed, a flush through and a bit of breathlessness.


The Iron Shin is a great addition to not just any gym, but anyone who trains. It allows you to pick up dumbbells with your feet, or pretty much anything with a handle. This is a game changer for lower body training with minimal kit!


Pretty straightforward again today. My 7am breakfast was 3 rashers of bacon, 3 fried eggs and half a large avocado.

My lunch at 12:30pm was mince and cheese followed by an orange.

At 8pm I had a rump steak and a 2 egg omelette with cheese, followed by berries in yoghurt with a drizzle of honey.


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