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Physical Freedom 15/365 - 20220117

Today threatened to go badly, at least from a training standpoint, and turned out quite the opposite! After a short-notice decision to go heavy yesterday, it was never going to be a huge session, but nonetheless, it was a very enjoyable one!

I trained from about 2pm onwards today, for a little over an hour. The session went as follows:

Mace swings

Some basic swing sequences to warm up with. I built up in weight to the 12kg mace, which is the first time I have swung it in this fashion. Although it was a fight, my shoulders thanked me for it!

Strict Press

6x3 on a giant cambered bar, with 34kg of chains at the top. This means a total weight at the top of 62kg

Trap 3 Raises

2x10 with 7kg chains

Dumbbell external rotations

2x10 per arm, 10kg

L-Sit Hang

1x40 Seconds

Rolling Thunder forearm curls

3x5-10 with 5-20kg added. Both directions, with a focus on contraction and a pause at peak contraction

Power Snatch

5x2, 75% - 75kg

These were aimed at being deep powers, and mostly felt good and fast.


Lunch was strips of beef, diced potato and tinned tomatoes. Snack was a Graze box of barbecue crunch, and 4 mini pork pies and my evening meal was worth waiting for! I had a sirloin steak, sauteed potatoes, savoy cabbage and tenderstem broccoli, and finished with greek yoghurt, grapes and honey. A decent day of eating, although the snack was less than ideal, as yet again I got caught off guard. The lesson here is I need to have more fruit in stock and actually remember to take it to work with me. When I do, it's much simpler!


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