Physical Freeedom

Physical Freeedom

6/8/2025, 9:50:42 AM

Today's the day! In just over an hour, the challenge begins. Please see if you can spare a couple of quid for a great cause https://www.justgiving.com/page/tom-hunt-m4rathon?utm_medium=fundraising&utm_content=page%2Ftom-hunt-m4rathon&utm_source=copyLink&utm_campaign=pfp-share

Physical Freeedom

2/11/2025, 5:21:52 AM

20250211 *Warm-Up:* 5x 10 Kang Squats https://www.youtube.com/watch?v=TPp6AQCCgOY 10 Alternating twist lunges https://www.youtube.com/watch?v=D2DwY9nTURo 50' Bear crawl https://www.youtube.com/watch?v=-JcD5SOqW50 *Cooldown:* 1 Min upwards dog https://www.youtube.com/watch?v=pVmOOluGAv8

Physical Freeedom

2/5/2025, 5:07:43 AM

20250205 *Warm-Up:* 5 Rounds Run 100m 10 Sit-Ups 10 Lat activations https://www.youtube.com/watch?v=UtGYGjLyHbA&t=9s *Workout:* Set a clock for 5 rounds of 5 minutes work, 2 minutes of rest, or to run for 33 minutes. At the start of each 5 minute work interval, complete 25 T2B, then run as far as possible in the remaining time. Set a 400, 200 and 100m route that are all out and back from the pull-up bar. As time draws to a close, only set off on the appropriate distance, so you can finish on time and make it back to the pull-up bar for the next round. Rather than reduce reps on T2B today, perform as many as oyu can, then switch to your scale. Keep that number the same every round, even if it takes more than one set after the first round. Reduce to leg raises past parallel, then lying leg raises to a target. https://www.youtube.com/watch?v=UtGYGjLyHbA&t=9s *Cooldown:* 1 min per side seated hamstring stretch https://www.youtube.com/watch?v=wr_8aak4Wbc 1 min per side pigeon

Physical Freeedom

2/8/2025, 6:49:28 AM

20250207 *Warm-Up:* 5x 20 Skips 5 Walkout to push-up https://www.youtube.com/watch?v=2f2CqgYUhVc 1 Wall walk + 10 sec hold *Skill:* Spend 10-15 minutes practicing holds at your level. Choose one or more of: * Freestanding holds * Wall facing holds * Kick-up to wall and hold * Pike hold, feet elevated on box, bench, or similar *Workout:* Reduce number of reps to 3 if wall walks are a struggle and/or reduce range of motion to a fixed line 12" from the wall up to 18" from the wall. Alternatively, place the feet on a box, start in a plank, walk the hands towards the box until you're piked, and back to a plank. The wallballs are supposed to be heavy! In any event, go up a weight or two from your usual. *Cooldown:* 1 Min chest stretch between rings https://www.youtube.com/watch?v=yZSkDVj7Gcs

Physical Freeedom

2/9/2025, 6:40:04 AM

20250209 Rest up ready to take on the week. Move if you like, but keep it low intensity, and enjoyable!

Physical Freeedom

2/10/2025, 5:13:40 AM

20240210 *Warm-Up:* 5x Row 150m 10 Air Squats 5 Burpees 10 PVC Passthroughs https://www.youtube.com/watch?v=qyEM1zyqoaY Then build weight *Workout:* Aim to reach heavy sets in each movement. Ideally, all sets of each movement will be at or above 85% of the heaviest set, i.e. if your top set on bench press is 100kg, your first set shouldn't be 70kg; that is still a warm-up set. Be sure to hit 5 challenging working sets for each. With regards the snatch, the reps do not need to be touch and go, but should all be completed back to back, without large pauses. *Cooldown:* 1 Min upwards dog https://www.youtube.com/watch?v=pVmOOluGAv8 1 min passive hang

Physical Freeedom

2/6/2025, 5:35:57 AM

20250206 *Warm-Up:* 5 Rounds 20 Skips 5 PVC/Empty bar front squats 10 Jumping pull-ups 10 Twist lunges https://www.youtube.com/watch?v=D2DwY9nTURo *Weightlifting:* Within 5 sets, find a heavy clean double. There is no need to be touch & go, however you can if you prefer. Both reps should be complete within ten seconds, though. If you're not feeling good for a heavier day today, or are still learning the lifts, work at a number that allows good technique practice. *Workout:* Half the reps on bar MU if required, perform them a s jumping reps, or switch for burpee + chest-to-bar/pull-up/knee raise as able Keep the cleans at a weight you can do 5 touch and go at, even if you choose to perform fast, single reps instead. Switch double unders for hops onto and back off a 3-4" thick weight plate. Try to replicate the cadence of jumping for skipping. *Cooldown:* 1 Min per side pigeon https://www.youtube.com/watch?v=1o7awuDGzag

Physical Freeedom

2/12/2025, 5:15:19 AM

20250212 *Warm-Up:* 5 Min walk backwards 3x 10 Patrick steps per leg https://www.youtube.com/watch?v=jAbO12BipQU 10 Elephant walks https://www.youtube.com/watch?v=qqMi-hJjMBk&t=24s *Workout:* While 10km is the prescribed distance, the goal is to take on a medium-long run. If running longer distances is not yet in your wheelhouse, aim to run for a minute, walk for a minute for as long as able. Feel free to manipulate these ratios to suit your ability. If you're a little more seasoned with longer runs, push for a best 10km run. *Cooldown:* 1 Min banded forward pancake https://www.youtube.com/watch?v=qqMi-hJjMBk&t=24s

Physical Freeedom

2/7/2025, 6:40:12 AM

20250207 *Warm-Up:* 2 Min bike then 4x 10 Ring rows 10 Twist lunges https://www.youtube.com/watch?v=pOre0ykuinQ&t=10s *Workout:* Lower the number of C2B to 7 per round, or perform 7 jumping C2B to focus on making contact with the bar each round. Perform pistols to a box, if required, or switch for 20 air squats. Keep the calories as prescribed unless you don't have a bike, in which case, another machine will do the job. *Cooldown:* 1 Min banded forward pancake https://www.youtube.com/watch?v=pOre0ykuinQ&t=10s