Thursday, November 01, 2012


We did two hand swings today,lots of them. 200 reps with the 32 kg to be exact.In sets of 10. We did 15 sets last time we used this weight and I thought about 17 sets just to sets a pr but Glenn is out of town next week and I figured we should just go for.

We also had more than a few good things to celebrate and I thought this PR was a good way to commemorate them.

First off I got me a new logo:
and I freaking LOVE IT. It's perfect. I've never liked my other logos, which is why I never had t shirts made, Especially considering how much I love training t shirts. The old logos were always too commercial and ,as Glenn pointed out, one dimensional. this aint that.

Next up was going LIVE! It's better than awesome and Mark Toomey has done an amazing job of getting this up and running and looking GREAT in record time.This is going to be great fun.

And I do love that my site was called KB Strength from the beginning. Strength has always been at the forefront of everything I've done and now it seems it's come full circle. Perfect.:))

Third was some excellent person health news for someone very close to me and it's great to be able to breathe again :))

SO time to kick our asses in the gym

6-7 am Full Rifga stretchout
a late cancel gave me the full hour to unkink myself

 Just about another full hour of Primal Move as I used this as the basis of a new clients workout and it went great. For her and me :))

2 pm
Two hand swings

16 kg x 10
20 kg x10
24 kg x 10
28 kg x 10
32 kg x 10 x 20 sets ! PR!

these were solid and the last set was almost as fast as the first.I'm so happy I can finally really train this move again. I never take it for granted.

Snatch Holds( in honor of the new logo )
16 kg x 30/30 sec

18 kg x 30/30
20 kg x 30/30

22 kg x 30/30

these were tough. I was tired but they are essential and cannot be left out or underdone.

KB floor extensions
3 x 10  I was tired :))

BB laterals

3 x 10/10


Long great day but I'm done.


guy said...

Great new logo BossMan! Will it be on tshirts someday? (Nudge, nudge...know what i mean?) Maybe w/ Sisu! on the back?

Diana said...

Great things all around!!!

Love the new logo....and I agree with Guy, a T-shirt is a must!