I will talk more about Fran VIII tomorrow, but I have a quick note. I really loved today’s workout – my own little 21-15-9 creation. All barbell, pull and push.

As I was coaching at 5:30p, the Rage Against the Machine song “Fistful of Steel” came on. An all barbell, grippy, 21-15-9 workout? Gotta give it a name, right?

“Fistful of Steel” was born tonight. Tim has the record with 3:05.

Workout of the Day

400m run

15 Bar Muscle Ups

400m run

30 Chest to Bar Pullups

400m run

45 Pullups

400m run