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Physical Freedom 3/365 - 20220105

Today was good! A solid dose of strength, followed by some conditioning, in the form of grunt work!


I did a few dozen band pull-aparts (I don't count, just go till I feel sick, then do a few more), and then around 5 minutes swinging a mace in all different ways.

Strict Press


Barbell weight + a 16kg kettlebell suspended from each end of the bar on bands. Total weights for each set were; 52, 62, 57x5

3 Rounds

6 Dumbbell Bench Press, 30 degree incline, 30-37.5kg

8 Incline Bench Dumbbell Rows 22.5kg

20 Minute AMRAP:

20 Thrusters 20kg

22 Burpees

I got 7 complete rounds, and 3 burpees into the 8th.

The workout was the first one I gave to members when we reopened for the new year. Whilst it didn't fit perfectly with my programming, it was the right time domain, loading, and skill level that I needed today. I tried to nasal breathe s much as possible, although in honesty this was maybe 30-40% of the time, and tried to rest as little as possible. The workout did what it was designed to do.

Remember, if you try any of my sessions, or have any questions about how I programme, why I train this way, or anything else, comment below and tag me on Instagram!


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