u/ImportantDig1191

19.08.26: Endurance (2x24kg)

Total Training Time: 35:46

Heart Rate: 132bpm average/ 155bpm max

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Block A: Circuit - 60s rest between rounds

5 Swings

5 Cleans

5 Press

5 Squat Cleans

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Barbell Bent Over Rows

15, 15, 20, 20, 28

98 total reps (50kg Barbell)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+50kg Barbell/ +24kg Kettlebell/ +100kg Trap Bar)

A: Strength

7 Barbell Skullcrushers (50kg Barbell)

B: Hypertrophy

20 Tempo Bench Press (50kg Barbell)

C: Strength 2

10 Towel Curls (24kg Kettlebell)

D: Hypertrophy 2

Stiff-Leg Deadlift, 25 Shrugs

26 total reps (100kg Trap Bar)

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Daily Bread:

Romans 7:1-12 KJV

[1] Know ye not, brethren, (for I speak to them that know the law,) how that the law hath dominion over a man as long as he liveth? [2] For the woman which hath an husband is bound by the law to her husband so long as he liveth; but if the husband be dead, she is loosed from the law of her husband. [3] So then if, while her husband liveth, she be married to another man, she shall be called an adulteress: but if her husband be dead, she is free from that law; so that she is no adulteress, though she be married to another man. [4] Wherefore, my brethren, ye also are become dead to the law by the body of Christ; that ye should be married to another, even to him who is raised from the dead, that we should bring forth fruit unto God. [5] For when we were in the flesh, the motions of sins, which were by the law, did work in our members to bring forth fruit unto death. [6] But now we are delivered from the law, that being dead wherein we were held; that we should serve in newness of spirit, and not in the oldness of the letter. [7] What shall we say then? Is the law sin? God forbid. Nay, I had not known sin, but by the law: for I had not known lust, except the law had said, Thou shalt not covet. [8] But sin, taking occasion by the commandment, wrought in me all manner of concupiscence. For without the law sin was dead. [9] For I was alive without the law once: but when the commandment came, sin revived, and I died. [10] And the commandment, which was ordained to life, I found to be unto death. [11] For sin, taking occasion by the commandment, deceived me, and by it slew me. [12] Wherefore the law is holy, and the commandment holy, and just, and good.

18.08.26: Strength (2x24kg)

Total Training Time: 37:47

Heart Rate: 122bpm average/ 150bpm max

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Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Jerks

5 Overhead Squats

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Decline Pushups

12, 12, 12, 12, 14

62 total reps (116.5kg Bodyweight)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+40kg Barbell/ +2x28kg Kettlebells)

A: Hypertrophy

25 Barbell Bench Press (40kg Barbell)

B: Hypertrophy 2

7 Seated Overhead Press (40kg Barbell)

C: Hypertrophy 3

40 Barbell Bent Over Rows (40kg Barbell)

D: Overhead TUT

Clean, 12 Jerks

13 total reps (2x28kg Kettlebells)

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Daily Bread:

Romans 6:1-14 KJV

[1] What shall we say then? Shall we continue in sin, that grace may abound? [2] God forbid. How shall we, that are dead to sin, live any longer therein? [3] Know ye not, that so many of us as were baptized into Jesus Christ were baptized into his death? [4] Therefore we are buried with him by baptism into death: that like as Christ was raised up from the dead by the glory of the Father, even so we also should walk in newness of life. [5] For if we have been planted together in the likeness of his death, we shall be also in the likeness of his resurrection: [6] knowing this, that our old man is crucified with him, that the body of sin might be destroyed, that henceforth we should not serve sin. [7] For he that is dead is freed from sin. [8] Now if we be dead with Christ, we believe that we shall also live with him: [9] knowing that Christ being raised from the dead dieth no more; death hath no more dominion over him. [10] For in that he died, he died unto sin once: but in that he liveth, he liveth unto God. [11] Likewise reckon ye also yourselves to be dead indeed unto sin, but alive unto God through Jesus Christ our Lord. [12] Let not sin therefore reign in your mortal body, that ye should obey it in the lusts thereof. [13] Neither yield ye your members as instruments of unrighteousness unto sin: but yield yourselves unto God, as those that are alive from the dead, and your members as instruments of righteousness unto God. [14] For sin shall not have dominion over you: for ye are not under the law, but under grace.

17.08.26: Grind (2x20kg)

Total Training Time: 38:14

Heart Rate: 125bpm average/ 148bpm max

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Block A: Circuit - 60s rest between rounds

5 Gunslingers

5 Cleans

5 Press

5 Front Squats

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Trap Bar Shrugs

15, 15, 15, 15, 25

85 total reps (100kg Trap Bar)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+40kg Barbell/ +2x32kg Kettlebells)

A: Hypertrophy

Barbell Skullcrushers - 10, 7

17 total reps (40kg Barbell)

B: Hypertrophy 2

25 Wide Grip Bench Press (40kg Barbell)

C: Strength

Clean, 10 Seated SS Press, 4 Bench Press

15 total reps (2x32kg Kettlebells)

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Daily Bread:

Ephesians 4:1-16 KJV

[1] I therefore, the prisoner of the Lord, beseech you that ye walk worthy of the vocation wherewith ye are called, [2] with all lowliness and meekness, with longsuffering, forbearing one another in love; [3] endeavouring to keep the unity of the Spirit in the bond of peace. [4] There is one body, and one Spirit, even as ye are called in one hope of your calling; [5] one Lord, one faith, one baptism, [6] one God and Father of all, who is above all, and through all, and in you all. [7] But unto every one of us is given grace according to the measure of the gift of Christ. [8] Wherefore he saith, When he ascended up on high, he led captivity captive, And gave gifts unto men. [9] (Now that he ascended, what is it but that he also descended first into the lower parts of the earth? [10] He that descended is the same also that ascended up far above all heavens, that he might fill all things.) [11] And he gave some, apostles; and some, prophets; and some, evangelists; and some, pastors and teachers; [12] for the perfecting of the saints, for the work of the ministry, for the edifying of the body of Christ: [13] till we all come in the unity of the faith, and of the knowledge of the Son of God, unto a perfect man, unto the measure of the stature of the fulness of Christ: [14] that we henceforth be no more children, tossed to and fro, and carried about with every wind of doctrine, by the sleight of men, and cunning craftiness, whereby they lie in wait to deceive; [15] but speaking the truth in love, may grow up into him in all things, which is the head, even Christ: [16] from whom the whole body fitly joined together and compacted by that which every joint supplieth, according to the effectual working in the measure of every part, maketh increase of the body unto the edifying of itself in love.

16.08.26: Strength (2x20kg)

Total Training Time: 45:22

Heart Rate: 132bpm average/ 158bpm max

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Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Front Squats

5 Thrusters

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Wide Elbow Tricep Press

12, 12, 12, 15, 20

71 total reps (2x19kg Dumbells)

Assault Bike - 5 to 6 RPE

12:00 minutes total

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Block B: Finishers

(+40kg Barbell/ +2x44kg & 40kg Kettlebells/ +2x19kg Dumbells)

A: Grind

Clean, 5 Front Squats

6 total reps (2x44kg Kettlebells)

B: Power/Conditioning

5 Hang Snatches, 5 Snatches

10 total reps (2x24kg Kettlebells)

C: Strength

6 Clusters (40kg Kettlebell)

D: Strength 2

12 Hang Bent Over Rows (2x44kg Kettlebells)

E: Strength 3

6 Incline Bicep Curls (2x19kg Dumbells)

F: Hypertrophy

10 Close Grip Incline Bench (40kg Barbell)

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Daily Bread:

Psalm 121:1-8 KJV

[1] I will lift up mine eyes unto the hills, From whence cometh my help. [2] My help cometh from the LORD, Which made heaven and earth. [3] He will not suffer thy foot to be moved: He that keepeth thee will not slumber. [4] Behold, he that keepeth Israel Shall neither slumber nor sleep. [5] The LORD is thy keeper: The LORD is thy shade upon thy right hand. [6] The sun shall not smite thee by day, Nor the moon by night. [7] The LORD shall preserve thee from all evil: He shall preserve thy soul. [8] The LORD shall preserve thy going out and thy coming in From this time forth, and even for evermore.

14.08.26: Strength (2x28kg)

Total Training Time: 42:12

Heart Rate: 133bpm average/ 156bpm max

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Block A: Circuit - 60s rest between rounds

5 Swings

5 Cleans

5 Press

5 Jerks

X5 - 100 total reps (2x28kg Kettlebells)

Accessory Exercise ⬇️

Bar Dips

6, 7, 8, 7, 9

37 total reps (117kg Bodyweight)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+40kg Barbell/ +28kg & 40kg Kettlebells/ +2x19kg Dumbells)

A: Practice

10 Kneeling Clean & Press (28kg Kettlebell)

B: Strength

8 Seated Press (40kg Kettlebell)

C: Practice

10 Kneeling Clean & Press (40kg Barbell)

D: Strength 2

14 Cross Body Curls (2x19kg Dumbells)

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Daily Bread:

1 Corinthians 3:1-16 KJV

[1] And I, brethren, could not speak unto you as unto spiritual, but as unto carnal, even as unto babes in Christ. [2] I have fed you with milk, and not with meat: for hitherto ye were not able to bear it, neither yet now are ye able. [3] For ye are yet carnal: for whereas there is among you envying, and strife, and divisions, are ye not carnal, and walk as men? [4] For while one saith, I am of Paul; and another, I am of Apollos; are ye not carnal? [5] Who then is Paul, and who is Apollos, but ministers by whom ye believed, even as the Lord gave to every man? [6] I have planted, Apollos watered; but God gave the increase. [7] So then neither is he that planteth any thing, neither he that watereth; but God that giveth the increase. [8] Now he that planteth and he that watereth are one: and every man shall receive his own reward according to his own labour. [9] For we are labourers together with God: ye are God's husbandry, ye are God's building. [10] According to the grace of God which is given unto me, as a wise masterbuilder, I have laid the foundation, and another buildeth thereon. But let every man take heed how he buildeth thereupon. [11] For other foundation can no man lay than that is laid, which is Jesus Christ. [12] Now if any man build upon this foundation gold, silver, precious stones, wood, hay, stubble; [13] every man's work shall be made manifest: for the day shall declare it, because it shall be revealed by fire; and the fire shall try every man's work of what sort it is. [14] If any man's work abide which he hath built thereupon, he shall receive a reward. [15] If any man's work shall be burned, he shall suffer loss: but he himself shall be saved; yet so as by fire. [16] Know ye not that ye are the temple of God, and that the Spirit of God dwelleth in you?

12.08.26: Strength (2x20kg)

Total Training Time: 51:30

Heart Rate: 125bpm average/ 157bpm max

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Block A: Circuit - 60s rest between rounds

5 Squat Swings

5 Snatches

5 Press

5 Cleans

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Barbell Skullcrushers

6, 6, 6, 7, 9

34 total reps (40kg Barbell)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

( +100kg Trap Bar/ +40kg Barbell/ +2x44kg & 2x24kg Kettlebells/ +2x19kg Dumbells)

A: Power

15 Trap Bar Deadlifts (100kg Trap Bar)

B: Hypertrophy

20 Incline Bench Press (40kg Barbell)

C: Traps

20 Seated Shrugs (2x44kg Kettlebells)

D: Strength

Clean, 2 Strict Press, 3 Jerks

6 total reps (2x44kg Kettlebells)

E: Conditioning

12 Snatches (2x24kg Kettlebells)

F: Hypertrophy 2

20 Wide Elbow Tricep Press (2x19kg Dumbells)

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Daily Bread:

1 John 1:1-10 KJV

[1] That which was from the beginning, which we have heard, which we have seen with our eyes, which we have looked upon, and our hands have handled, of the Word of life; [2] (for the life was manifested, and we have seen it, and bear witness, and shew unto you that eternal life, which was with the Father, and was manifested unto us;) [3] that which we have seen and heard declare we unto you, that ye also may have fellowship with us: and truly our fellowship is with the Father, and with his Son Jesus Christ. [4] And these things write we unto you, that your joy may be full. [5] This then is the message which we have heard of him, and declare unto you, that God is light, and in him is no darkness at all. [6] If we say that we have fellowship with him, and walk in darkness, we lie, and do not the truth: [7] but if we walk in the light, as he is in the light, we have fellowship one with another, and the blood of Jesus Christ his Son cleanseth us from all sin. [8] If we say that we have no sin, we deceive ourselves, and the truth is not in us. [9] If we confess our sins, he is faithful and just to forgive us our sins, and to cleanse us from all unrighteousness. [10] If we say that we have not sinned, we make him a liar, and his word is not in us.

11.08.26: Strength Endurance (2x24kg)

Total Training Time: 53:25

Heart Rate: 126bpm average/ 151bpm max

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Block A: Circuit - 60s rest between rounds

5 High Pulls

5 Cleans

5 Press

5 Front Squats

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Incline Bench Press

10, 10, 10, 13, 18

61 total reps (2x20kg Kettlebells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

( +100kg Trap +40kg Barbell/ +2x32kg Kettlebells)

A: Hypertrophy/Strength

Trap Bar Rows - 2 sets Standing - 1 Dead

10, 7, 5

22 total reps (100kg Trap Bar)

B: Hypertrophy 2

Chest Support Row

13, 10

23 total reps (2x32kg Kettlebells)

C: Shoulders/Triceps

20 JM Press (40kg Barbell)

D: Strength 2

10 Standing BTN Press (40kg Barbell)

E: Hypertrophy 3

6 Barbell Bicep Curls (40kg Barbell)

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Daily Bread:

Galatians 6:1-15 KJV

[1] Brethren, if a man be overtaken in a fault, ye which are spiritual, restore such an one in the spirit of meekness; considering thyself, lest thou also be tempted. [2] Bear ye one another's burdens, and so fulfil the law of Christ. [3] For if a man think himself to be something, when he is nothing, he deceiveth himself. [4] But let every man prove his own work, and then shall he have rejoicing in himself alone, and not in another. [5] For every man shall bear his own burden. [6] Let him that is taught in the word communicate unto him that teacheth in all good things. [7] Be not deceived; God is not mocked: for whatsoever a man soweth, that shall he also reap. [8] For he that soweth to his flesh shall of the flesh reap corruption; but he that soweth to the Spirit shall of the Spirit reap life everlasting. [9] And let us not be weary in well doing: for in due season we shall reap, if we faint not. [10] As we have therefore opportunity, let us do good unto all men, especially unto them who are of the household of faith. [11] Ye see how large a letter I have written unto you with mine own hand. [12] As many as desire to make a fair shew in the flesh, they constrain you to be circumcised; only lest they should suffer persecution for the cross of Christ. [13] For neither they themselves who are circumcised keep the law; but desire to have you circumcised, that they may glory in your flesh. [14] But God forbid that I should glory, save in the cross of our Lord Jesus Christ, by whom the world is crucified unto me, and I unto the world. [15] For in Christ Jesus neither circumcision availeth any thing, nor uncircumcision, but a new creature.

10.08.26: Strength Endurance (2x24kg)

Total Training Time: 48:48

Heart Rate: 129bpm average/ 156bpm max

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Block A: Circuit - 60s rest between rounds

5 Snatches

5 Cleans

5 Press

5 Jerks

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Single Arm Bent Over Rows

10, 10, 12, 14, 16

62 total reps (44kg Kettlebell)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

( +100kg Trap +20kg Barbell/ +2x19kg Dumbells)

A: Hypertrophy

20 Reeve Shrugs (100kg Trap Bar)

B: Arms

Dumbell Skullcrusher - 10, 9

19 total reps (2x19kg Dumbells)

C: Shoulders/Chest

11 Dumbbell Chest Flys (2x19kg Dumbells)

D: Strength

5 Incline Bicep Curls (2x19kg Dumbells)

E: Hypertrophy 2

Barbell 21s Curl (20kg Barbell)

F: Hypertrophy 3

Skullcrusher/ Tricep Overhead Extension

30 / 10

40 total reps (20kg Barbell)

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Daily Bread:

Proverbs 11:14-27 KJV

[14] Where no counsel is, the people fall: But in the multitude of counsellors there is safety. [15] He that is surety for a stranger shall smart for it: And he that hateth suretiship is sure. [16] A gracious woman retaineth honour: And strong men retain riches. [17] The merciful man doeth good to his own soul: But he that is cruel troubleth his own flesh. [18] The wicked worketh a deceitful work: But to him that soweth righteousness shall be a sure reward. [19] As righteousness tendeth to life: So he that pursueth evil pursueth it to his own death. [20] They that are of a froward heart are abomination to the LORD: But such as are upright in their way are his delight. [21] Though hand join in hand, the wicked shall not be unpunished: But the seed of the righteous shall be delivered. [22] As a jewel of gold in a swine's snout, So is a fair woman which is without discretion. [23] The desire of the righteous is only good: But the expectation of the wicked is wrath. [24] There is that scattereth, and yet increaseth; And there is that withholdeth more than is meet, but it tendeth to poverty. [25] The liberal soul shall be made fat: And he that watereth shall be watered also himself. [26] He that withholdeth corn, the people shall curse him: But blessing shall be upon the head of him that selleth it. [27] He that diligently seeketh good procureth favour: But he that seeketh mischief, it shall come unto him.

09.08.26: Strength (2x20kg & 2x28kg)

Total Training Time: 56:14

Heart Rate: 133bpm average/ 159bpm max

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Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Jerks

5 Bent Over Rows

X5 - 100 total reps - 80 (2x20kg) 20 (2x28kg)

Accessory Exercise ⬇️

Snatch Grip Bent Over Rows

12, 12, 12, 15, 17

68 total reps (60kg Barbell)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

( +2x32kg & 2x20kg & 40kg Kettlebells/ +100kg Trap Bar/ +22.5kg Bulgarian Bag/ +60kg Barbell)

A: Strength

10 Tempo Deadlifts & Carry (100kg Trap Bar)

B: Grip/Core

6 Barbell Suitcase Deadlift (60kg Barbell)

C: Shoulders/Chest

12 Incline Bench Press (2x32kg Kettlebells)

D: Core/Chest

15 Decline Bench Press (2x20kg Kettlebells)

E: Core/Shoulders

7 Decline Sit-ups (22.5kg Bulgarian Bag)

F: Strength

10 Press (40kg Kettlebell)

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Daily Bread:

Proverbs 11:1-13 KJV

[1] A false balance is abomination to the LORD: But a just weight is his delight. [2] When pride cometh, then cometh shame: But with the lowly is wisdom. [3] The integrity of the upright shall guide them: But the perverseness of transgressors shall destroy them. [4] Riches profit not in the day of wrath: But righteousness delivereth from death. [5] The righteousness of the perfect shall direct his way: But the wicked shall fall by his own wickedness. [6] The righteousness of the upright shall deliver them: But transgressors shall be taken in their own naughtiness. [7] When a wicked man dieth, his expectation shall perish: And the hope of unjust men perisheth. [8] The righteous is delivered out of trouble, And the wicked cometh in his stead. [9] An hypocrite with his mouth destroyeth his neighbour: But through knowledge shall the just be delivered. [10] When it goeth well with the righteous, the city rejoiceth: And when the wicked perish, there is shouting. [11] By the blessing of the upright the city is exalted: But it is overthrown by the mouth of the wicked. [12] He that is void of wisdom despiseth his neighbour: But a man of understanding holdeth his peace. [13] A talebearer revealeth secrets: But he that is of a faithful spirit concealeth the matter.

08.08.26: Daily Grind (2x20kg)

Total Training Time: 37:23

Heart Rate: 140bpm average/ 163bpm max

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Block A: Circuit - 60s rest between rounds

5 Gunslingers

5 Cleans

5 Press

5 Jerks

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Parallel Bar Dips

10, 10, 10, 10, 11

51 total reps (107.7kg Bodyweight)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

( +32/40kg Kettlebells/+2x19kg Dumbells/ )

A: Strength

2 Offset Cleans

6 Offset Front Squats

8 total reps (32/40kg Kettlebells)

B: Back/Biceps

10 Chest Support Rows (2x32kg Kettlebells)

C: Shoulders

8 Arnold Press (2x19kg Dumbells)

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Daily Bread:

Mark 11:15-26 KJV

[15] And they come to Jerusalem: and Jesus went into the temple, and began to cast out them that sold and bought in the temple, and overthrew the tables of the moneychangers, and the seats of them that sold doves; [16] and would not suffer that any man should carry any vessel through the temple. [17] And he taught, saying unto them, Is it not written, My house shall be called of all nations the house of prayer? but ye have made it a den of thieves. [18] And the scribes and chief priests heard it, and sought how they might destroy him: for they feared him, because all the people was astonished at his doctrine. [19] And when even was come, he went out of the city. [20] And in the morning, as they passed by, they saw the fig tree dried up from the roots. [21] And Peter calling to remembrance saith unto him, Master, behold, the fig tree which thou cursedst is withered away. [22] And Jesus answering saith unto them, Have faith in God. [23] For verily I say unto you, That whosoever shall say unto this mountain, Be thou removed, and be thou cast into the sea; and shall not doubt in his heart, but shall believe that those things which he saith shall come to pass; he shall have whatsoever he saith. [24] Therefore I say unto you, What things soever ye desire, when ye pray, believe that ye receive them, and ye shall have them. [25] And when ye stand praying, forgive, if ye have ought against any: that your Father also which is in heaven may forgive you your trespasses. [26] But if ye do not forgive, neither will your Father which is in heaven forgive your trespasses.

07.08.26: Active Recovery (2x20kg)

Total Training Time: 32:02

Heart Rate: 146bpm average/ 164bpm max

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Block A: Circuit - 60s rest between rounds

5 High Pulls

5 Snatches

5 Cleans

5 Press

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Yates Rows

15, 20, 20, 20, 25

100 total reps (60kg Barbell)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+2x19kg Dumbells/ Parallel Bars)

A: Strength

Bar Dips - 15 total reps (110kg Bodyweight)

B: Triceps

13 Incline Skullcrushers (2x19kg Dumbells)

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Daily Bread:

James 1:1-12 KJV

[1] James, a servant of God and of the Lord Jesus Christ, to the twelve tribes which are scattered abroad, greeting. [2] My brethren, count it all joy when ye fall into divers temptations; [3] knowing this, that the trying of your faith worketh patience. [4] But let patience have her perfect work, that ye may be perfect and entire, wanting nothing. [5] If any of you lack wisdom, let him ask of God, that giveth to all men liberally, and upbraideth not; and it shall be given him. [6] But let him ask in faith, nothing wavering. For he that wavereth is like a wave of the sea driven with the wind and tossed. [7] For let not that man think that he shall receive any thing of the Lord. [8] A double minded man is unstable in all his ways. [9] Let the brother of low degree rejoice in that he is exalted: [10] but the rich, in that he is made low: because as the flower of the grass he shall pass away. [11] For the sun is no sooner risen with a burning heat, but it withereth the grass, and the flower thereof falleth, and the grace of the fashion of it perisheth: so also shall the rich man fade away in his ways. [12] Blessed is the man that endureth temptation: for when he is tried, he shall receive the crown of life, which the Lord hath promised to them that love him.

05.08.26: Practice (2x20kg)

Total Training Time: 39:00

Heart Rate: 147bpm average/ 164bpm max

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Block A: Circuit - 60s rest between rounds

5 Wide Stance Swings

5 Wide Stance Cleans

5 Wide Stance Press

5 Wide Stance Front Squats

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Incline Chest Fly

10, 10, 10, 10, 12

52 total reps (2x19kg Dumbells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+2x32kg & 40kg Kettlebells/ +60kg Barbell)

A: Endurance

Clean, 3 Thrusters, 3 Jerks

7 total reps (60kg Barbell)

B: Hypertrophy

14 Chest Support Rows (2x32kg Kettlebells)

C: Strength

8 Seated Press (40kg Kettlebell)

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Daily Bread:

Luke 16:1-13 KJV

[1] And he said also unto his disciples, There was a certain rich man, which had a steward; and the same was accused unto him that he had wasted his goods. [2] And he called him, and said unto him, How is it that I hear this of thee? give an account of thy stewardship; for thou mayest be no longer steward. [3] Then the steward said within himself, What shall I do? for my lord taketh away from me the stewardship: I cannot dig; to beg I am ashamed. [4] I am resolved what to do, that, when I am put out of the stewardship, they may receive me into their houses. [5] So he called every one of his lord's debtors unto him, and said unto the first, How much owest thou unto my lord? [6] And he said, An hundred measures of oil. And he said unto him, Take thy bill, and sit down quickly, and write fifty. [7] Then said he to another, And how much owest thou? And he said, An hundred measures of wheat. And he said unto him, Take thy bill, and write fourscore. [8] And the lord commended the unjust steward, because he had done wisely: for the children of this world are in their generation wiser than the children of light. [9] And I say unto you, Make to yourselves friends of the mammon of unrighteousness; that, when ye fail, they may receive you into everlasting habitations. [10] He that is faithful in that which is least is faithful also in much: and he that is unjust in the least is unjust also in much. [11] If therefore ye have not been faithful in the unrighteous mammon, who will commit to your trust the true riches? [12] And if ye have not been faithful in that which is another man's, who shall give you that which is your own? [13] No servant can serve two masters: for either he will hate the one, and love the other; or else he will hold to the one, and despise the other. Ye cannot serve God and mammon.

03.08.26: Practice (24kg)

Total Training Time: 49:13

Heart Rate: 143bpm average/ 164bpm max

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Block A: Circuit - 60s rest between rounds

10 Gunslingers

10 Cleans

10 Strict Press

10 Snatches

X5-200 total reps (24kg Kettlebell)

Accessory Exercise ⬇️

Paused Back Squats & BTN Press

6, 5, 5, 5, 7 - 28 Squats, 5 Cleans, 5 BTN Press

38 total reps (60kg Barbell)

Assault Bike - 5 to 6 RPE

10:00 minutes total

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Block B: Finishers

(+60kg Barbell/ +2x20kg & 44kg Kettlebells/ +2x19kg Dumbells)

A: Core/Stability

4 Rack/Windmills

4 Rack/Bent Press

8 total reps (2x20kg Kettlebells)

B: Strength

7 Upright Rows (60kg Barbell)

C: Strength 2

8 Strict Press (44kg Kettlebell)

D: Hypertrophy 1

20 SA Tricep Extension (19kg Dumbbell)

E: Hypertrophy 2

8 Lateral Raise (2x19kg Dumbells)

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Daily Bread:

Psalm 34:1-22 KJV

[1] I will bless the LORD at all times: His praise shall continually be in my mouth. [2] My soul shall make her boast in the LORD: The humble shall hear thereof, and be glad. [3] O magnify the LORD with me, And let us exalt his name together. [4] I sought the LORD, and he heard me, And delivered me from all my fears. [5] They looked unto him, and were lightened: And their faces were not ashamed. [6] This poor man cried, and the LORD heard him, And saved him out of all his troubles. [7] The angel of the LORD encampeth round about them that fear him, And delivereth them. [8] O taste and see that the LORD is good: Blessed is the man that trusteth in him. [9] O fear the LORD, ye his saints: For there is no want to them that fear him. [10] The young lions do lack, and suffer hunger: But they that seek the LORD shall not want any good thing. [11] Come, ye children, hearken unto me: I will teach you the fear of the LORD. [12] What man is he that desireth life, And loveth many days, that he may see good? [13] Keep thy tongue from evil, And thy lips from speaking guile. [14] Depart from evil, and do good; Seek peace, and pursue it. [15] The eyes of the LORD are upon the righteous, And his ears are open unto their cry. [16] The face of the LORD is against them that do evil, To cut off the remembrance of them from the earth. [17] The righteous cry, and the LORD heareth, And delivereth them out of all their troubles. [18] The LORD is nigh unto them that are of a broken heart; And saveth such as be of a contrite spirit. [19] Many are the afflictions of the righteous: But the LORD delivereth him out of them all. [20] He keepeth all his bones: Not one of them is broken. [21] Evil shall slay the wicked: And they that hate the righteous shall be desolate. [22] The LORD redeemeth the soul of his servants: And none of them that trust in him shall be desolate.

02.08.26: Daily Practice (2x20kg)

Total Training Time: 46:43

Heart Rate: 139bpm average/ 161bpm max

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Block A: Circuit - 60s rest between rounds

5 High Pulls

5 Snatches

5 Press

5 Cleans

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Ring Low Rows

11, 12, 11, 12, 15

61 total reps (109.8kg Bodyweight)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+100kg & 60kg Barbell/ +2x44kg Kettlebells)

A: Back/Biceps

9 Bent Over Rows & 5 Pendlay Rows

14 total reps (100kg Barbell)

B: Strength

5 Cleans, 1 Press, Overhead Hold

6 total reps (2x44kg Kettlebells)

C: Strength

Clean, 8 Incline Bench Press

9 total reps (60kg Barbell)

D: Strength 2

Clean, 5 Military Press

6 total reps (60kg Barbell)

E: Strength 3

20 Snatch Grip Bent Over Rows (60kg Barbell)

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Daily Bread:

Luke 12:13-31 KJV

[13] And one of the company said unto him, Master, speak to my brother, that he divide the inheritance with me. [14] And he said unto him, Man, who made me a judge or a divider over you? [15] And he said unto them, Take heed, and beware of covetousness: for a man's life consisteth not in the abundance of the things which he possesseth. [16] And he spake a parable unto them, saying, The ground of a certain rich man brought forth plentifully: [17] and he thought within himself, saying, What shall I do, because I have no room where to bestow my fruits? [18] And he said, This will I do: I will pull down my barns, and build greater; and there will I bestow all my fruits and my goods. [19] And I will say to my soul, Soul, thou hast much goods laid up for many years; take thine ease, eat, drink, and be merry. [20] But God said unto him, Thou fool, this night thy soul shall be required of thee: then whose shall those things be, which thou hast provided? [21] So is he that layeth up treasure for himself, and is not rich toward God. [22] And he said unto his disciples, Therefore I say unto you, Take no thought for your life, what ye shall eat; neither for the body, what ye shall put on. [23] The life is more than meat, and the body is more than raiment. [24] Consider the ravens: for they neither sow nor reap; which neither have storehouse nor barn; and God feedeth them: how much more are ye better than the fowls? [25] And which of you with taking thought can add to his stature one cubit? [26] If ye then be not able to do that thing which is least, why take ye thought for the rest? [27] Consider the lilies how they grow: they toil not, they spin not; and yet I say unto you, that Solomon in all his glory was not arrayed like one of these. [28] If then God so clothe the grass, which is to day in the field, and to morrow is cast into the oven; how much more will he clothe you, O ye of little faith? [29] And seek not ye what ye shall eat, or what ye shall drink, neither be ye of doubtful mind. [30] For all these things do the nations of the world seek after: and your Father knoweth that ye have need of these things. [31] But rather seek ye the kingdom of God; and all these things shall be added unto you.

01.08.26: Work Capacity (2x20kg)

Total Training Time: 56:31

Heart Rate: 144bpm average/ 165bpm max

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Block A: Circuit - 60s rest between rounds

6 Gunslingers

6 Cleans

6 Strict Press

6 Racked Lunges

X5-120 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Incline Dumbell Skullcrushers

8, 8, 10, 12, 11

49 total reps (2x19kg Dumbells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+100kg Barbell/ +2x28kg, 20kg & 44kg Kettlebells/ +2x19kg Dumbells)

A: Hammies

13 RDLs (100kg Barbell)

B: Strength

20 Seated Seesaw Press (2x28kg Kettlebells)

C: Hypertrophy

8 Bent Over Flys (2x19kg Dumbells)

D: Hypertrophy 2

27 Seated Shrugs (2x28kg Kettlebells)

E: Strength 2

8 SA Incline Bench Press (44kg Kettlebell)

F: Grip/Shoulders

65s Bottoms Up Hold (20kg Kettlebell)

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Daily Bread:

Isaiah 40:18-31 KJV

[18] To whom then will ye liken God? or what likeness will ye compare unto him? [19] The workman melteth a graven image, and the goldsmith spreadeth it over with gold, and casteth silver chains. [20] He that is so impoverished that he hath no oblation chooseth a tree that will not rot; he seeketh unto him a cunning workman to prepare a graven image, that shall not be moved. [21] Have ye not known? have ye not heard? hath it not been told you from the beginning? have ye not understood from the foundations of the earth? [22] It is he that sitteth upon the circle of the earth, and the inhabitants thereof are as grasshoppers; that stretcheth out the heavens as a curtain, and spreadeth them out as a tent to dwell in: [23] that bringeth the princes to nothing; he maketh the judges of the earth as vanity. [24] Yea, they shall not be planted; yea, they shall not be sown: yea, their stock shall not take root in the earth: and he shall also blow upon them, and they shall wither, and the whirlwind shall take them away as stubble. [25] To whom then will ye liken me, or shall I be equal? saith the Holy One. [26] Lift up your eyes on high, and behold who hath created these things, that bringeth out their host by number: he calleth them all by names by the greatness of his might, for that he is strong in power; not one faileth. [27] Why sayest thou, O Jacob, and speakest, O Israel, My way is hid from the LORD, and my judgment is passed over from my God? [28] Hast thou not known? hast thou not heard, that the everlasting God, the LORD, the Creator of the ends of the earth, fainteth not, neither is weary? there is no searching of his understanding. [29] He giveth power to the faint; and to them that have no might he increaseth strength. [30] Even the youths shall faint and be weary, and the young men shall utterly fall: [31] but they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.

31.07.26: Daily Practice (2x20kg)

Total Training Time: 37:48

Heart Rate: 139bpm average/ 158bpm max

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Block A: Circuit - 60s rest between rounds

5 Squat Swings

5 Snatches

5 Strict Press

5 Push Press

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Chest Supported Rows

12, 12, 12, 15, 20

71 total reps (2x19kg Dumbells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+100kg Barbell/ +2x20kg & 2x32kg Kettlebells/ +2x19kg Dumbells)

A: Hammies

5 Stiff Leg Deadlift (100kg Barbell)

B: Strength

15 Incline Chest Fly (2x19kg Dumbells)

C: Strength 2

12 Incline Bench Press (2x32kg Kettlebells)

D: Strength 3

5 incline Curls (2x19kg Dumbells)

E: Hypertrophy

Seated Shrugs

30, 20

50 total reps (2x20kg Kettlebells)

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Daily Bread:

Ephesians 3:14-21 KJV

[14] For this cause I bow my knees unto the Father of our Lord Jesus Christ, [15] of whom the whole family in heaven and earth is named, [16] that he would grant you, according to the riches of his glory, to be strengthened with might by his Spirit in the inner man; [17] that Christ may dwell in your hearts by faith; that ye, being rooted and grounded in love, [18] may be able to comprehend with all saints what is the breadth, and length, and depth, and height; [19] and to know the love of Christ, which passeth knowledge, that ye might be filled with all the fulness of God. [20] Now unto him that is able to do exceeding abundantly above all that we ask or think, according to the power that worketh in us, [21] unto him be glory in the church by Christ Jesus throughout all ages, world without end. Amen.

30.07.26: Strength Endurance (2x28kg)

Total Training Time: 43:38

Heart Rate: 140bpm average/ 160bpm max

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Block A: Circuit - 60s rest between rounds

5 Gunslingers

5 Cleans

5 Strict Press

5 Jerks

X5 - 100 total reps (2x28kg Kettlebells)

Accessory Exercise ⬇️

Yates Rows

8, 10, 10, 10, 10

48 total reps (100kg Barbell)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+101kg Sandbag/ +2x20kg & 40/44kg Kettlebells)

A: Strength

Pick

6 Squats

7 total reps (101kg Sandbag)

B: Strength 2

9 Anchor Press (40/44kg Kettlebells)

C: Mobility

Squat Curl

6 Seesaw SOTS Press

7 total reps (2x20kg Kettlebells)

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Daily Bread:

Proverbs 18:1-15 KJV

[1] Through desire a man, having separated himself, seeketh And intermeddleth with all wisdom. [2] A fool hath no delight in understanding, But that his heart may discover itself. [3] When the wicked cometh, then cometh also contempt, And with ignominy reproach. [4] The words of a man's mouth are as deep waters, And the wellspring of wisdom as a flowing brook. [5] It is not good to accept the person of the wicked, To overthrow the righteous in judgment. [6] A fool's lips enter into contention, And his mouth calleth for strokes. [7] A fool's mouth is his destruction, And his lips are the snare of his soul. [8] The words of a talebearer are as wounds, And they go down into the innermost parts of the belly. [9] He also that is slothful in his work Is brother to him that is a great waster. [10] The name of the LORD is a strong tower: The righteous runneth into it, and is safe. [11] The rich man's wealth is his strong city, And as an high wall in his own conceit. [12] Before destruction the heart of man is haughty, And before honour is humility. [13] He that answereth a matter before he heareth it, It is folly and shame unto him. [14] The spirit of a man will sustain his infirmity; But a wounded spirit who can bear? [15] The heart of the prudent getteth knowledge; And the ear of the wise seeketh knowledge.

29.07.26: Conditioning (2x20kg)

Total Training Time: 46:12

Heart Rate: 140bpm average/ 159bpm max

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Block A: Circuit - 60s rest between rounds

8 Cleans

4 Strict Press

12 Front Squats

X5 - 120 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Fatgripz Arnold Press

6, 6, 8, 8, 10

38 total reps (2x19kg Dumbells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+40kg Kettlebell/+2x19kg Dumbells)

A: Strength

4 Bent Press

4 Strict Press

8 total reps (40kg Kettlebell)

B: Hypertrophy

9 Hex Press (2x19kg Dumbells)

C: Strength 2

10 SA Incline Bench Press (40kg Kettlebell)

D: Hypertrophy 2

10 Lateral Raise (2x19kg Dumbells)

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Daily Bread:

Romans 12:1-16 KJV

[1] I beseech you therefore, brethren, by the mercies of God, that ye present your bodies a living sacrifice, holy, acceptable unto God, which is your reasonable service. [2] And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of God. [3] For I say, through the grace given unto me, to every man that is among you, not to think of himself more highly than he ought to think; but to think soberly, according as God hath dealt to every man the measure of faith. [4] For as we have many members in one body, and all members have not the same office: [5] so we, being many, are one body in Christ, and every one members one of another. [6] Having then gifts differing according to the grace that is given to us, whether prophecy, let us prophesy according to the proportion of faith; [7] or ministry, let us wait on our ministering: or he that teacheth, on teaching; [8] or he that exhorteth, on exhortation: he that giveth, let him do it with simplicity; he that ruleth, with diligence; he that sheweth mercy, with cheerfulness. [9] Let love be without dissimulation. Abhor that which is evil; cleave to that which is good. [10] Be kindly affectioned one to another with brotherly love; in honour preferring one another; [11] not slothful in business; fervent in spirit; serving the Lord; [12] rejoicing in hope; patient in tribulation; continuing instant in prayer; [13] distributing to the necessity of saints; given to hospitality. [14] Bless them which persecute you: bless, and curse not. [15] Rejoice with them that do rejoice, and weep with them that weep. [16] Be of the same mind one toward another. Mind not high things, but condescend to men of low estate. Be not wise in your own conceits.

28.07.26: Grind (2x20kg)

Total Training Time: 47:10

Heart Rate: 139bpm average/ 162bpm max

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Block A: Circuit - 60s rest between rounds

5 High Pulls

5 Snatches

5 Strict Press

5 Swings

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Wide Elbow Tricep Press

10, 10, 10, 12, 15

57 total reps (2x19kg Dumbells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+2x28kg Kettlebells/+140kg Barbell/+2x19kg Dumbells)

A: Power

5 Deadlifts (140kg Barbell)

B: Strength

Clean, 15 Bench Press

16 total reps (2x28kg Kettlebells)

C: Power

10 Snatches (40kg Kettlebell)

D: Hypertrophy

10 Concentration Curls (2x19kg Dumbells)

9 Chest Fly (2x19kg Dumbells)

8 Hammer Curls (2x19kg Dumbells)

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Daily Bread:

1 Corinthians 10:25-33 KJV

[25] Whatsoever is sold in the shambles, that eat, asking no question for conscience sake: [26] for the earth is the Lord's, and the fulness thereof. [27] If any of them that believe not bid you to a feast, and ye be disposed to go; whatsoever is set before you, eat, asking no question for conscience sake. [28] But if any man say unto you, This is offered in sacrifice unto idols, eat not for his sake that shewed it, and for conscience sake: for the earth is the Lord's, and the fulness thereof: [29] conscience, I say, not thine own, but of the other: for why is my liberty judged of another man's conscience? [30] For if I by grace be a partaker, why am I evil spoken of for that for which I give thanks? [31] Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God. [32] Give none offence, neither to the Jews, nor to the Gentiles, nor to the church of God: [33] even as I please all men in all things, not seeking mine own profit, but the profit of many, that they may be saved.

27.07.26: Power (2x20kg)

Total Training Time: 41:46

Heart Rate: 140bpm average/ 158bpm max

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Block A: Circuit - 60s rest between rounds

5 Snatches

5 Hang Cleans

5 Strict Press

5 Front Squats

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Chest Support Reverse Fly

6, 6, 6, 6, 8

32 total reps (2x14kg Dumbells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+2x32kg & 2x20kg Kettlebells/ +2x14kg Dumbells)

A: Power

10 High Pulls (2x32kg Kettlebells)

B: Strength

Clean, 10 Strict Press

11 total reps (2x32kg Kettlebells)

C: Hypertrophy

14 Skull Crushers (2x14kg Dumbells)

D: Strength

10 Seated Strict Press (2x20kg Kettlebells)

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Daily Bread:

1 Corinthians 10:14-26 KJV

[14] Wherefore, my dearly beloved, flee from idolatry. [15] I speak as to wise men; judge ye what I say. [16] The cup of blessing which we bless, is it not the communion of the blood of Christ? The bread which we break, is it not the communion of the body of Christ? [17] For we being many are one bread, and one body: for we are all partakers of that one bread. [18] Behold Israel after the flesh: are not they which eat of the sacrifices partakers of the altar? [19] What say I then? that the idol is any thing, or that which is offered in sacrifice to idols is any thing? [20] But I say, that the things which the Gentiles sacrifice, they sacrifice to devils, and not to God: and I would not that ye should have fellowship with devils. [21] Ye cannot drink the cup of the Lord, and the cup of devils: ye cannot be partakers of the Lord's table, and of the table of devils. [22] Do we provoke the Lord to jealousy? are we stronger than he? [23] All things are lawful for me, but all things are not expedient: all things are lawful for me, but all things edify not. [24] Let no man seek his own, but every man another's wealth. [25] Whatsoever is sold in the shambles, that eat, asking no question for conscience sake: [26] for the earth is the Lord's, and the fulness thereof.