I didn’t go to the gym yesterday. I got sucked into watching Game of Thrones season 6 and lost track of time. It was totally worth it.

When I went today, I planned on doing my core circuit. As I walked into the weight room, I decided to do something completely different. I have said this before (I think), I love to use the barbell. It’s my favorite piece of equipment in the gym. You can press it, lift it, and squat with it. It does just about everything, except make sandwiches. I kept the weight around 50% if what I usually do, mainly to get my form and mind right. It turned out to be a “fuck around day.” A little this, a little that, and some “why am I doing this again?” I spent about 45 min on this one, then went a did some incline walking on the treadmill while catching up with someone I used to work with.

Note: I remembered my video recording device this time. Check out the video on my Instagram or the book of face. Links are below (or above).


2 rounds/10 each




2 rounds

Barbell complex


5×3 hang clean

3×5 front squat

3 rounds

x8 thrusters

x12 wall balls


Do work, be rad