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Physical Freedom 6/365 - 20220108

Today was partially what was planned in advance, and partially squeezing in the bits I missed out on yesterday. While this isn't quite the original intended structure of the session, it still made (at least some) sense as a whole. Either way, it was incredible fun, and the best a session has felt all week!


Nothing fancy. 5 Minutes of increasing intensity band work for the upper body. I was almost sweating by the end!

5 Rounds

6 Fat bar Chin-Ups +5kg

6 Ring Dips +5kg

Weighted gymnastics like these were always a strength for me. Complacency has brought me to a point where they no longer are. These were much tougher than they should have been, but got done nonetheless!

Push Jerk

5x3 Touch and go 90, 100, 100, 90, 90kg

It felt good to shift 100kg so comfortably again. The intent here was stability and timing, not a maximum. I may have been able to hit 5-10kg more if I had pushed it, which is a good feeling to have.

1 Power Clean + 1 Clean

I worked up to 110kg. This is 93+% of my power clean, and looked reasonably good. I have always struggled with power cleans, so I was happy to get this heavy. The aim was a top single on this complex with a) no misses and b) decent mechanics.

Snatch Pull

5x3 Slow to knee 90, 100, 100, 105, 105kg

Im stronger from the hang than the floor with the snatch. This is simply a biasing movement that attempts to address that. The focus was on maintaining my lumbar throughout.

Good Morning

3x10 Banded 40+band, 60+band, 80kg straight

Freestanding Handstand Hold

2x30 Seconds

Couch Stretch

40 Seconds per leg

A summary of the week:

I may well run tomorrow, but regardless, Monday to Saturday has gone relatively smoothly! I've hit every day as planned, with the exception of Friday. That was relatively easy to work around. A good balance, and the body feels good! Numbers are back where they should be, and looking promising to set a few records soon. Workout and aerobic activity times and paces are respectable, and bodyweight is hovering 1-2kg above where I'd like it, which is ideal for this stage of training. It's been nice to put training down in this format from an accountability perspective, but also to be able to look back on and begin planning for next week!


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