u/ImportantDig1191

04.10.26: Grind (2x20kg)

Total Training Time: 49:04

Heart Rate: 142bpm average/ 162bpm max

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Block A: Circuit - 60s rest between rounds

5 Gunslingers

5 Cleans

5 Strict Press

5 Front Squats

X5 - 120 total reps (2x20kg) (last round double reps)

Accessory Exercise ⬇️

Kettlebell Pushups

12, 15, 15, 15, 20

77 total reps (118kg Bodyweight)

Assault Bike - 5 to 6 RPE

10:00 minutes total

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Block B: Finishers

(+100kg Barbell/ +40kg Kettlebell/ +2x24kg Dumbells)

A: Intensity

3 Zercher Squats (100kg Barbell)

B: Posterior Chain

10 Tempo Sumo Deadlift (100kg Barbell)

C: Grind

12 Dumbbell Skullcrusher (2x24kg Dumbells)

D: Strength

12 Kneeling Strict Press (40kg Kettlebell)

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Daily Bread:

Psalm 51:1-17 KJV

“Have mercy upon me, O God, according to thy lovingkindness: According unto the multitude of thy tender mercies blot out my transgressions. Wash me throughly from mine iniquity, And cleanse me from my sin. For I acknowledge my transgressions: And my sin is ever before me. Against thee, thee only, have I sinned, and done this evil in thy sight: That thou mightest be justified when thou speakest, and be clear when thou judgest. Behold, I was shapen in iniquity; And in sin did my mother conceive me. Behold, thou desirest truth in the inward parts: And in the hidden part thou shalt make me to know wisdom. Purge me with hyssop, and I shall be clean: Wash me, and I shall be whiter than snow. Make me to hear joy and gladness; That the bones which thou hast broken may rejoice. Hide thy face from my sins, And blot out all mine iniquities. Create in me a clean heart, O God; And renew a right spirit within me. Cast me not away from thy presence; And take not thy holy spirit from me. Restore unto me the joy of thy salvation; And uphold me with thy free spirit. Then will I teach transgressors thy ways; And sinners shall be converted unto thee. Deliver me from bloodguiltiness, O God, thou God of my salvation: And my tongue shall sing aloud of thy righteousness. O Lord, open thou my lips; And my mouth shall shew forth thy praise. For thou desirest not sacrifice; else would I give it: Thou delightest not in burnt offering. The sacrifices of God are a broken spirit: A broken and a contrite heart, O God, thou wilt not despise.”

30.09.26: Daily Practice (2x20kg)

Total Training Time: 51:37

Heart Rate: 127bpm average/ 153bpm max

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Block A: Circuit - 60s rest between rounds

5 Gunslingers

5 Cleans

5 Press

5 Snatch Squats

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Ring Dips

5, 5, 5, 5, 7

27 total reps (121.6kg Bodyweight)

Assault Bike - 5 to 6 RPE

10:00 minutes total

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Block B: Finishers

(+2x20kg & 2x32kg Kettlebells/ +60kg Barbell/ +20kg Plate)

A: Overhead Endurance

15 Snatches, 15 Strict Press

30 total reps (2x20kg Kettlebells)

B: Push

10 Weighted Pushups (121kg BW/+20kg Plate)

C: Pull

32 Bent Over Rows (60kg Barbell)

D: Pull 2

10 Gorilla Cleans, 5 Cleans

15 total reps (2x32kg Kettlebells)

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Daily Bread:

Romans 8:31-39 KJV

“What shall we then say to these things? If God be for us, who can be against us? He that spared not his own Son, but delivered him up for us all, how shall he not with him also freely give us all things? Who shall lay any thing to the charge of God's elect? It is God that justifieth. Who is he that condemneth? It is Christ that died, yea rather, that is risen again, who is even at the right hand of God, who also maketh intercession for us. Who shall separate us from the love of Christ? shall tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword? As it is written, For thy sake we are killed all the day long; We are accounted as sheep for the slaughter. Nay, in all these things we are more than conquerors through him that loved us. For I am persuaded, that neither death, nor life, nor angels, nor principalities, nor powers, nor things present, nor things to come, nor height, nor depth, nor any other creature, shall be able to separate us from the love of God, which is in Christ Jesus our Lord.”

08.09.26: Strength Endurance (28kg)

Total Training Time: 51:40

Heart Rate: 125bpm average/ 141bpm max

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Block A: Circuit - 60s rest between rounds

10 SA Swings

10 SA Snatches

10 SA Press

10 SA Front Squats

X5 - 200 total reps (28kg Kettlebell)

Accessory Exercise ⬇️

Dumbell Chest Support Rows

15, 15, 15, 15, 15

75 total reps (2x24kg Dumbells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+44kg & 40kg Kettlebells/ +2x24kg Dumbells)

A: Strength

2 Cleans, 19 Strict Press

21 total reps (44kg Kettlebell)

B: Strength 2

12 Incline Chest Flys (2x24kg Dumbells)

C: Strength 3

20 Incline Bench Press (2x24kg Dumbells)

D: Strength 4

4 Goblet Curls, 3 Squat Curls

7 total reps (40kg Kettlebell)

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Daily Bread:

1 Peter 5:1-11 KJV

[1] The elders which are among you I exhort, who am also an elder, and a witness of the sufferings of Christ, and also a partaker of the glory that shall be revealed: [2] feed the flock of God which is among you, taking the oversight thereof, not by constraint, but willingly; not for filthy lucre, but of a ready mind; [3] neither as being lords over God's heritage, but being ensamples to the flock. [4] And when the chief Shepherd shall appear, ye shall receive a crown of glory that fadeth not away. [5] Likewise, ye younger, submit yourselves unto the elder. Yea, all of you be subject one to another, and be clothed with humility: for God resisteth the proud, and giveth grace to the humble. [6] Humble yourselves therefore under the mighty hand of God, that he may exalt you in due time: [7] casting all your care upon him; for he careth for you. [8] Be sober, be vigilant; because your adversary the devil, as a roaring lion, walketh about, seeking whom he may devour: [9] whom resist stedfast in the faith, knowing that the same afflictions are accomplished in your brethren that are in the world. [10] But the God of all grace, who hath called us unto his eternal glory by Christ Jesus, after that ye have suffered a while, make you perfect, stablish, strengthen, settle you. [11] To him be glory and dominion for ever and ever. Amen.

07.09.26: Daily Grind (2x20kg)

Total Training Time: 47:29

Heart Rate: 121bpm average/ 144bpm 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 (2x20kg Kettlebells)

Accessory Exercise ⬇️

Dumbell Wide Elbow Tricep Press

12, 12, 13, 13, 18

68 total reps (2x24kg Dumbells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+2x44kg & 2x20kg Kettlebells/ +100kg Trap Bar)

A: Back/Biceps

13 Bent Over Rows (2x44kg Kettlebells)

B: Grip

4 SA Seated Hammer Press (20kg Kettlebell)

C: Strength

13 Deficit Deadlift (100kg Trap Bar)

D: Fun

Clean, 24 Rotational Cleans, 10 Strict Press

35 total reps (2x20kg Kettlebells)

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Daily Bread:

John 8:1-11 KJV

[1] Jesus went unto the mount of Olives. [2] And early in the morning he came again into the temple, and all the people came unto him; and he sat down, and taught them. [3] And the scribes and Pharisees brought unto him a woman taken in adultery; and when they had set her in the midst, [4] they say unto him, Master, this woman was taken in adultery, in the very act. [5] Now Moses in the law commanded us, that such should be stoned: but what sayest thou? [6] This they said, tempting him, that they might have to accuse him. But Jesus stooped down, and with his finger wrote on the ground, as though he heard them not. [7] So when they continued asking him, he lifted up himself, and said unto them, He that is without sin among you, let him first cast a stone at her. [8] And again he stooped down, and wrote on the ground. [9] And they which heard it, being convicted by their own conscience, went out one by one, beginning at the eldest, even unto the last: and Jesus was left alone, and the woman standing in the midst. [10] When Jesus had lifted up himself, and saw none but the woman, he said unto her, Woman, where are those thine accusers? hath no man condemned thee? [11] She said, No man, Lord. And Jesus said unto her, Neither do I condemn thee: go, and sin no more.

03.09.26: Daily Practice (2x20kg)

Total Training Time: 37:02

Heart Rate: 120bpm average/ 142bpm max

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Block A: Circuit - 60s rest between rounds

5 Swings

5 Snatches

5 Press

5 Front Squats

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Seated Shrugs

15, 15, 16, 18, 25

89 total reps (2x44kg Kettlebells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+2x32kg Kettlebells)

A: Overhead TUT

Clean, 15 Jerks

16 total reps (2x32kg Kettlebells)

B: Conditioning

4 Cleans, 4 Press, 4 WM, 4 OH Squat

16 total reps (32kg Kettlebell)

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Daily Bread:

Psalm 18:1-18 KJV

[1] I will love thee, O LORD, my strength. [2] The LORD is my rock, and my fortress, and my deliverer; My God, my strength, in whom I will trust; My buckler, and the horn of my salvation, and my high tower. [3] I will call upon the LORD, who is worthy to be praised: So shall I be saved from mine enemies. [4] The sorrows of death compassed me, And the floods of ungodly men made me afraid. [5] The sorrows of hell compassed me about: The snares of death prevented me. [6] In my distress I called upon the LORD, And cried unto my God: He heard my voice out of his temple, And my cry came before him, even into his ears. [7] Then the earth shook and trembled; The foundations also of the hills moved and were shaken, because he was wroth. [8] There went up a smoke out of his nostrils, And fire out of his mouth devoured: Coals were kindled by it. [9] He bowed the heavens also, and came down: And darkness was under his feet. [10] And he rode upon a cherub, and did fly: Yea, he did fly upon the wings of the wind. [11] He made darkness his secret place; his pavilion round about him Were dark waters and thick clouds of the skies. [12] At the brightness that was before him his thick clouds passed, Hail stones and coals of fire. [13] The LORD also thundered in the heavens, and the Highest gave his voice; Hail stones and coals of fire. [14] Yea, he sent out his arrows, and scattered them; And he shot out lightnings, and discomfited them. [15] Then the channels of waters were seen, and the foundations of the world were discovered at thy rebuke, O LORD, At the blast of the breath of thy nostrils. [16] He sent from above, he took me, He drew me out of many waters. [17] He delivered me from my strong enemy, and from them which hated me: For they were too strong for me. [18] They prevented me in the day of my calamity: But the LORD was my stay.

02.09.26: Grind (2x24kg)

Total Training Time: 44:06

Heart Rate: 121bpm average/ 145bpm max

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Block A: Circuit - 60s rest between rounds

5 Cleans

5 Half Snatches

5 Press

5 Jerks

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Diamond Pushups

10, 10, 10, 12, 17

59 total reps (121kg Bodyweight)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+2x32kg & 2x28kg & 40kg Kettlebells/ +60kg Barbell)

A: Strength

10 Clean & Press (2x32kg Kettlebells)

B: Strength 2

Clean, 15 Bench Press

16 total reps (60kg Barbell)

C: Mobility/Strength

16 Seated Seesaw Press (2x28kg Kettlebells)

D: Grind

Goblet Clean, 9 Goblet Thrusters

10 total reps (40kg Kettlebell)

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Daily Bread:

Matthew 6:24-34 KJV

[24] No man 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. [25] Therefore I say unto you, Take no thought for your life, what ye shall eat, or what ye shall drink; nor yet for your body, what ye shall put on. Is not the life more than meat, and the body than raiment? [26] Behold the fowls of the air: for they sow not, neither do they reap, nor gather into barns; yet your heavenly Father feedeth them. Are ye not much better than they? [27] Which of you by taking thought can add one cubit unto his stature? [28] And why take ye thought for raiment? Consider the lilies of the field, how they grow; they toil not, neither do they spin: [29] and yet I say unto you, That even Solomon in all his glory was not arrayed like one of these. [30] Wherefore, if God so clothe the grass of the field, which to day is, and to morrow is cast into the oven, shall he not much more clothe you, O ye of little faith? [31] Therefore take no thought, saying, What shall we eat? or, What shall we drink? or, Wherewithal shall we be clothed? [32] (For after all these things do the Gentiles seek:) for your heavenly Father knoweth that ye have need of all these things. [33] But seek ye first the kingdom of God, and his righteousness; and all these things shall be added unto you. [34] Take therefore no thought for the morrow: for the morrow shall take thought for the things of itself. Sufficient unto the day is the evil thereof.

01.09.26: Grind (2x20kg)

Total Training Time: 38:26

Heart Rate: 120bpm average/ 142bpm max

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Block A: Circuit - 60s rest between rounds

5 Dead Snatches

5 Cleans

5 Press

5 Front Squats

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

KB Wide Elbow Tricep Press

6, 8, 8, 10, 9

41 total reps (2x28kg Kettlebells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+2x32kg & 40kg Kettlebells)

A: Endurance

5 Swings, 5 Cleans, 5 Press

15 total reps (2x32kg Kettlebells)

B: Strength

Clean, 12 Strict Press

13 total reps (2x32kg Kettlebells)

C: Mobility

6 Snatches, 2 OH Squat Hold

8 total reps (40kg Kettlebell)

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Daily Bread:

Proverbs 17:1-15 KJV

[1] Better is a dry morsel, and quietness therewith, Than an house full of sacrifices with strife. [2] A wise servant shall have rule over a son that causeth shame, And shall have part of the inheritance among the brethren. [3] The fining pot is for silver, and the furnace for gold: But the LORD trieth the hearts. [4] A wicked doer giveth heed to false lips; And a liar giveth ear to a naughty tongue. [5] Whoso mocketh the poor reproacheth his Maker: And he that is glad at calamities shall not be unpunished. [6] Children's children are the crown of old men; And the glory of children are their fathers. [7] Excellent speech becometh not a fool: Much less do lying lips a prince. [8] A gift is as a precious stone in the eyes of him that hath it: Whithersoever it turneth, it prospereth. [9] He that covereth a transgression seeketh love; But he that repeateth a matter separateth very friends. [10] A reproof entereth more into a wise man Than an hundred stripes into a fool. [11] An evil man seeketh only rebellion: Therefore a cruel messenger shall be sent against him. [12] Let a bear robbed of her whelps meet a man, Rather than a fool in his folly. [13] Whoso rewardeth evil for good, Evil shall not depart from his house. [14] The beginning of strife is as when one letteth out water: Therefore leave off contention, before it be meddled with. [15] He that justifieth the wicked, and he that condemneth the just, Even they both are abomination to the LORD.

31.08.26: Practice (2x20kg)

Total Training Time: 38:25

Heart Rate: 121bpm average/ 144bpm 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 ⬇️

Bar Dips

7, 7, 7, 8, 11

39 total reps (121kg Bodyweight)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+2x28kg & 40kg Kettlebells)

A: Grip

20 Cleans (40kg Kettlebell)

B: Strength

2 Cleans, 24 Strict Press

26 total reps (40kg Kettlebell)

C: Conditioning

5 Hang Snatches (2x28kg Kettlebells)

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Daily Bread:

Proverbs 16:19-30 KJV

[19] Better it is to be of an humble spirit with the lowly, Than to divide the spoil with the proud. [20] He that handleth a matter wisely shall find good: And whoso trusteth in the LORD, happy is he. [21] The wise in heart shall be called prudent: And the sweetness of the lips increaseth learning. [22] Understanding is a wellspring of life unto him that hath it: But the instruction of fools is folly. [23] The heart of the wise teacheth his mouth, And addeth learning to his lips. [24] Pleasant words are as an honeycomb, Sweet to the soul, and health to the bones. [25] There is a way that seemeth right unto a man, But the end thereof are the ways of death. [26] He that laboureth laboureth for himself; For his mouth craveth it of him. [27] An ungodly man diggeth up evil: And in his lips there is as a burning fire. [28] A froward man soweth strife: And a whisperer separateth chief friends. [29] A violent man enticeth his neighbour, And leadeth him into the way that is not good. [30] He shutteth his eyes to devise froward things: Moving his lips he bringeth evil to pass.

30.08.26: Endurance (24kg)

Total Training Time: 57:55

Heart Rate: 118bpm average/ 142bpm max

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Block A: Circuit - 60s rest between rounds

10 Squat Swings

10 Snatches

10 Strict Press

10 Cleans

X5 - 200 total reps (24kg Kettlebell)

Accessory Exercise ⬇️

Feet Together Bench Press

12, 12, 12, 13, 15

64 total reps (60kg Barbell)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+2x28kg 2x20kg & 24kg Kettlebells/ +60kg Barbell)

A: Hypertrophy

28 Seat. OH Tricep Extension (20kg Kettlebell)

B: Hypertrophy 2

12 Zercher Good Mornings (60kg Barbell)

C: Conditioning

8 Cleans, 8 Strict Press, 8 Front Squats

24 total reps (2x28kg Kettlebells)

D: Grip

6 BU Clean & Press (24kg Kettlebell)

E: Mobility

12 Z-Press (2x20kg Kettlebells)

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Daily Bread:

Proverbs 16:1-19 KJV

[1] The preparations of the heart in man, And the answer of the tongue, is from the LORD. [2] All the ways of a man are clean in his own eyes; But the LORD weigheth the spirits. [3] Commit thy works unto the LORD, And thy thoughts shall be established. [4] The LORD hath made all things for himself: Yea, even the wicked for the day of evil. [5] Every one that is proud in heart is an abomination to the LORD: Though hand join in hand, he shall not be unpunished. [6] By mercy and truth iniquity is purged: And by the fear of the LORD men depart from evil. [7] When a man's ways please the LORD, He maketh even his enemies to be at peace with him. [8] Better is a little with righteousness Than great revenues without right. [9] A man's heart deviseth his way: But the LORD directeth his steps. [10] A divine sentence is in the lips of the king: His mouth transgresseth not in judgment. [11] A just weight and balance are the LORD's: All the weights of the bag are his work. [12] It is an abomination to kings to commit wickedness: For the throne is established by righteousness. [13] Righteous lips are the delight of kings; And they love him that speaketh right. [14] The wrath of a king is as messengers of death: But a wise man will pacify it. [15] In the light of the king's countenance is life; And his favour is as a cloud of the latter rain. [16] How much better is it to get wisdom than gold! And to get understanding rather to be chosen than silver! [17] The highway of the upright is to depart from evil: He that keepeth his way preserveth his soul. [18] Pride goeth before destruction, And an haughty spirit before a fall. [19] Better it is to be of an humble spirit with the lowly, Than to divide the spoil with the proud.

29.08.26: Daily Grind (2x20kg)

Total Training Time: 45:21

Heart Rate: 119bpm average/ 140bpm max

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Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Jerks

5 Snatches

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Incline Bench Press

10, 10, 10, 10, 14

54 total reps (2x28kg Kettlebells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+2x44kg Kettlebells/ +60kg Barbell)

A: Strength

Clean, 5 Skullcrushers

6 total reps (60kg Barbell)

B: Endurance

Clean, 16 Bench Press

17 total reps (60kg Barbell)

C: Strength 2

Clean, 3 Push Press, 2 Jerks

6 total reps (2x44kg Kettlebells)

D: Endurance 2

30 Underhand Yates Rows (60kg Barbell)

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Daily Bread:

Psalm 46:1-11 KJV

[1] God is our refuge and strength, A very present help in trouble. [2] Therefore will not we fear, though the earth be removed, And though the mountains be carried into the midst of the sea; [3] Though the waters thereof roar and be troubled, Though the mountains shake with the swelling thereof. Selah. [4] There is a river, the streams whereof shall make glad the city of God, The holy place of the tabernacles of the most High. [5] God is in the midst of her; she shall not be moved: God shall help her, and that right early. [6] The heathen raged, the kingdoms were moved: He uttered his voice, the earth melted. [7] The LORD of hosts is with us; The God of Jacob is our refuge. Selah. [8] Come, behold the works of the LORD, What desolations he hath made in the earth. [9] He maketh wars to cease unto the end of the earth; He breaketh the bow, and cutteth the spear in sunder; He burneth the chariot in the fire. [10] Be still, and know that I am God: I will be exalted among the heathen, I will be exalted in the earth. [11] The LORD of hosts is with us; The God of Jacob is our refuge. Selah.

28.08.26: Endurance (28kg)

Total Training Time: 43:10

Heart Rate: 124bpm average/ 146bpm max

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Block A: Circuit - 60s rest between rounds

10 SA Swings

10 SA Arm Cleans

10 SA Press

10 SA Front Squats

X5 - 200 total reps (28kg Kettlebell)

Accessory Exercise ⬇️

Single Arm Bent Over Rows

20, 24, 24, 24, 30

122 total reps (32kg Kettlebell)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+2x28kg & 40kg Kettlebells)

A: Strength/Power

Clean, 15 Strict Press

60s rest

Clean, 13 Strict Press

30 total reps (2x28kg Kettlebells)

B: Lats/Mobility

2 Cleans, 6 Bent Press

8 total reps (40kg Kettlebell)

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Daily Bread:

Colossians 4:1-6 KJV

[1] Masters, give unto your servants that which is just and equal; knowing that ye also have a Master in heaven. [2] Continue in prayer, and watch in the same with thanksgiving; [3] withal praying also for us, that God would open unto us a door of utterance, to speak the mystery of Christ, for which I am also in bonds: [4] that I may make it manifest, as I ought to speak. [5] Walk in wisdom toward them that are without, redeeming the time. [6] Let your speech be alway with grace, seasoned with salt, that ye may know how ye ought to answer every man.

25.08.26: Grind (2x20kg)

Total Training Time: 42:45

Heart Rate: 126bpm average/ 153bpm max

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Block A: Circuit - 60s rest between rounds

5 Snatches

5 Cleans

5 Press

5 Front Squats

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Decline KB Bench Press

10, 12, 15, 15, 22

74 total reps (2x24kg Kettlebells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+50kg Barbell/ +2x28kg & 2x44kg Kettlebells/ +100kg Trap Bar)

A: Strength

14 Incline Bench Press (2x28kg Kettlebells)

B: Strength 2

12 Barbell Incline Bench Press (50kg Barbell)

C: Grind

7 Pendlay Trap Bar Rows (100kg Trap Bar)

D: Hypertrophy

20 Somersault Squats (2x44kg Kettlebells)

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Daily Bread:

Galatians 6:11-18 KJV

[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. [16] And as many as walk according to this rule, peace be on them, and mercy, and upon the Israel of God. [17] From henceforth let no man trouble me: for I bear in my body the marks of the Lord Jesus. [18] Brethren, the grace of our Lord Jesus Christ be with your spirit. Amen. Unto the Galatians written from Rome.

24.08.26: Endurance (2x24kg)

Total Training Time: 47:21

Heart Rate: 124bpm average/ 145bpm max

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Block A: Circuit - 60s rest between rounds

5 Swings

5 Cleans

5 Press

5 Jerks

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Trap Bar Shrugs

15, 15, 20, 20, 25

95 total reps (100kg Trap Bar)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+50kg Barbell/ +2x24kg & 28kg Kettlebells)

A: Practice

20 Decline Barbell Bench Press (50kg Barbell)

B: Grind

Wide Elbow Tricep Press s/s Bench Press

13, 10 - 23 WE Tricep Press

5, 5 - 10 Bench Press

33 total reps (2x24kg Kettlebells)

C: Grind 2

Clean, 16 Wide Incline Bench Press

17 total reps (50kg Barbell)

D: Hypertrophy

15 Horn Curls (28kg Kettlebell)

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Daily Bread:

Galatians 6:1-10 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.

22.08.26: Strength Endurance (2x24kg)

Total Training Time: 39:28

Heart Rate: 130bpm average/ 153bpm max

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Block A: Circuit - 60s rest between rounds

5 Gunslingers

5 Cleans

5 Press

5 Snatches

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Kettlebell Wide Elbow Tricep Press

10, 10, 12, 12, 16

60 total reps (2x20kg Kettlebells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+50kg Barbell/ +2x32kg Kettlebells)

A: Grind

10 Hang Clean & Press (50kg Barbell)

B: Hypertrophy

Snatch, 22 Back Squats, BTN Press

24 total reps (50kg Barbell)

C: Strength

Clean, 15 Incline Bench Press

16 total reps (2x32kg Kettlebells)

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Daily Bread:

Romans 8:14-25 KJV

[14] For as many as are led by the Spirit of God, they are the sons of God. [15] For ye have not received the spirit of bondage again to fear; but ye have received the Spirit of adoption, whereby we cry, Abba, Father. [16] The Spirit itself beareth witness with our spirit, that we are the children of God: [17] and if children, then heirs; heirs of God, and joint-heirs with Christ; if so be that we suffer with him, that we may be also glorified together. [18] For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us. [19] For the earnest expectation of the creature waiteth for the manifestation of the sons of God. [20] For the creature was made subject to vanity, not willingly, but by reason of him who hath subjected the same in hope, [21] because the creature itself also shall be delivered from the bondage of corruption into the glorious liberty of the children of God. [22] For we know that the whole creation groaneth and travaileth in pain together until now. [23] And not only they, but ourselves also, which have the firstfruits of the Spirit, even we ourselves groan within ourselves, waiting for the adoption, to wit, the redemption of our body. [24] For we are saved by hope: but hope that is seen is not hope: for what a man seeth, why doth he yet hope for? [25] But if we hope for that we see not, then do we with patience wait for it.

21.08.26: Daily Grind (2x20kg)

Total Training Time: 37:46

Heart Rate: 132bpm average/ 152bpm max

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Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Push Press

5 Narrow Front Squats

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Barbell Skullcrushers

5, 5, 6, 6, 7

29 total reps (50kg Barbell)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+50kg Barbell/ +2x44kg & 2x28kg Kettlebells/ +2x6kg Dumbbells)

A: Back/Biceps

13 Bent Over Rows (2x44kg Kettlebells)

B: Hypertrophy

35 Yates Rows (50kg Barbell)

C: Strength

Clean, 12 Strict Press

13 total reps (2x28kg Kettlebells)

D: Hypertrophy 2

30 Bicep Curls (2x6kg Dumbells)

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Daily Bread:

Romans 8:1-13 KJV

[1] There is therefore now no condemnation to them which are in Christ Jesus, who walk not after the flesh, but after the Spirit. [2] For the law of the Spirit of life in Christ Jesus hath made me free from the law of sin and death. [3] For what the law could not do, in that it was weak through the flesh, God sending his own Son in the likeness of sinful flesh, and for sin, condemned sin in the flesh: [4] that the righteousness of the law might be fulfilled in us, who walk not after the flesh, but after the Spirit. [5] For they that are after the flesh do mind the things of the flesh; but they that are after the Spirit the things of the Spirit. [6] For to be carnally minded is death; but to be spiritually minded is life and peace. [7] Because the carnal mind is enmity against God: for it is not subject to the law of God, neither indeed can be. [8] So then they that are in the flesh cannot please God. [9] But ye are not in the flesh, but in the Spirit, if so be that the Spirit of God dwell in you. Now if any man have not the Spirit of Christ, he is none of his. [10] And if Christ be in you, the body is dead because of sin; but the Spirit is life because of righteousness. [11] But if the Spirit of him that raised up Jesus from the dead dwell in you, he that raised up Christ from the dead shall also quicken your mortal bodies by his Spirit that dwelleth in you. [12] Therefore, brethren, we are debtors, not to the flesh, to live after the flesh. [13] For if ye live after the flesh, ye shall die: but if ye through the Spirit do mortify the deeds of the body, ye shall live.

20.08.26: Conditioning (2x20kg)

Total Training Time: 32:12

Heart Rate: 136bpm average/ 156bpm 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 ⬇️

Barbell Incline Bench Press

10, 12, 12, 12, 14

60 total reps (50kg Barbell)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+50kg Barbell/ +2x20kg Kettlebells)

A: Legs

Clean, 15 Front Squats

16 total reps (2x20kg Kettlebells)

B: Hypertrophy

13 Wide Grip Incline Bench (50kg Barbell)

C: Hypertrophy 2

22 Overhead Tricep Extension (20kg Kettlebell)

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Daily Bread:

Romans 7:13-25 KJV

[13] Was then that which is good made death unto me? God forbid. But sin, that it might appear sin, working death in me by that which is good; that sin by the commandment might become exceeding sinful. [14] For we know that the law is spiritual: but I am carnal, sold under sin. [15] For that which I do I allow not: for what I would, that do I not; but what I hate, that do I. [16] If then I do that which I would not, I consent unto the law that it is good. [17] Now then it is no more I that do it, but sin that dwelleth in me. [18] For I know that in me (that is, in my flesh,) dwelleth no good thing: for to will is present with me; but how to perform that which is good I find not. [19] For the good that I would I do not: but the evil which I would not, that I do. [20] Now if I do that I would not, it is no more I that do it, but sin that dwelleth in me. [21] I find then a law, that, when I would do good, evil is present with me. [22] For I delight in the law of God after the inward man: [23] but I see another law in my members, warring against the law of my mind, and bringing me into captivity to the law of sin which is in my members. [24] O wretched man that I am! who shall deliver me from the body of this death? [25] I thank God through Jesus Christ our Lord. So then with the mind I myself serve the law of God; but with the flesh the law of sin.

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.