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Physical Freedom 70/365 - 20220314

Updated: Mar 15, 2022


Another day, another load of fitness. Today was pretty varied which, for me at least, means pretty fun. There was still some "grunt work" packed in, but a little less than usual. I trained on the 6pm class at CrossFit Napalm, and accumulated reps on pull-ups throughout the day.


Warm-Up


I arrived early, so prior to the class so I worked on, without a specific rep scheme:


Patrick Steps

Elephant Walks

Jefferson Curls

Front Split Work

Fully Prone Trap 3 raises



2 Hang Power Snatch + 2 Hang Snatch


15 Minutes to build to a max


87.5kg.


1 Power Snatch + 1 Snatch


10x Every 45 Seconds at 70kg


Snatch Pull


5 Minute EMOM at 105kg - I only completed 3 rounds as my back felt off


Every 3 Minutes x4:

15 Wallballs 9kg, 10'

10 Box Jump Overs 24"

5 Clean & Jerks 60kg

Max Calories Row


Total calories across the 4 rounds was 90



Pull-Ups


I accumulated 50 reps throughout the day, in sets of 10. A low residual day for these today, just ticking over.


Equipment


Most of my pull-ups were done at work today on my incredible Bulldog Gear folding power rack, shown below. Click the image to view and buy, use TH5 to save!



Food


At 7am I had 4 rashers of bacon, 4 eggs scrambled, and a handful of mixed berries and grapes.


At 1pm I had mince topped with cheese. Again, a full 500g pack of steak mince and around 150g of cheddar. All portion sizes I give are from the pack and rough estimates, not weighing and measuring.


At 5pm I had a banana.


At 9pm I had a 12oz rump steak and a lump of cheddar, followed by a handful of mixed berries and grapes with greek yoghurt and a tablespoon of manuka honey.


If you have questions, things you'd like to discuss about your training, or a way to approach your goal, 30 minutes over Zoom may be the ideal way for you to gain some clarity. Simply book your slot and ask away!




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