u/ImportantDig1191

05.07.26: Endurance (2x24kg)

Total Training Time: 47:51

Heart Rate: 152bpm average/ 168bpm max

------------------------------------------------------------------------------

Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Snatches

5 Front Squats

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Overhead Tricep Extension

10, 10, 10, 10, 12

52 total reps (32kg Kettlebell)

Assault Bike - 5 to 6 RPE

7:30 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+90kg Barbell/ +101kg Sandbag/ +40kg Kettlebell)

A: Back

Pendlay Rows

9, 6

15 total reps (90kg Barbell)

B: Power

Pick

2 Shoulders

3 total reps (101kg Sandbag)

C: Shoulders/Core

4 Z-Press (40kg Kettlebell)

D: Strength

10 Alternating Press (40kg Kettlebell)

E: Grip

2 BU Hold

10 Cleans

12 total reps (40kg Kettlebell)

------------------------------------------------------------------------------

Daily Bread:

Luke 9:37-50 KJV

[37] And it came to pass, that on the next day, when they were come down from the hill, much people met him. [38] And, behold, a man of the company cried out, saying, Master, I beseech thee, look upon my son: for he is mine only child. [39] And, lo, a spirit taketh him, and he suddenly crieth out; and it teareth him that he foameth again, and bruising him hardly departeth from him. [40] And I besought thy disciples to cast him out; and they could not. [41] And Jesus answering said, O faithless and perverse generation, how long shall I be with you, and suffer you? Bring thy son hither. [42] And as he was yet a coming, the devil threw him down, and tare him. And Jesus rebuked the unclean spirit, and healed the child, and delivered him again to his father. [43] And they were all amazed at the mighty power of God. But while they wondered every one at all things which Jesus did, he said unto his disciples, [44] Let these sayings sink down into your ears: for the Son of man shall be delivered into the hands of men. [45] But they understood not this saying, and it was hid from them, that they perceived it not: and they feared to ask him of that saying. [46] Then there arose a reasoning among them, which of them should be greatest. [47] And Jesus, perceiving the thought of their heart, took a child, and set him by him, [48] and said unto them, Whosoever shall receive this child in my name receiveth me: and whosoever shall receive me receiveth him that sent me: for he that is least among you all, the same shall be great. [49] And John answered and said, Master, we saw one casting out devils in thy name; and we forbad him, because he followeth not with us. [50] And Jesus said unto him, Forbid him not: for he that is not against us is for us.

04.07.26: Conditioning (2x20kg)

Total Training Time: 49:49

Heart Rate: 134bpm average/ 154bpm max

------------------------------------------------------------------------------

Block A: Circuit - 60s rest between rounds

5 Gunslingers

5 High Pulls

5 Snatches

5 Press

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Yates Rows

10, 10, 10, 10, 15

55 total reps (90kg Barbell}

Assault Bike - 5 to 6 RPE

10:00 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+140kg Trap Bar/+90kg Barbell/+2x28kg & 40kg Kettlebells)

A: Strength

7 Deadlifts (140kg Trap Bar}

B: Legs

7 Zercher Squats (90kg Barbell)

C: Shoulders

Clean

16 Incline Bench Press

17 total reps (2x28kg Kettlebells)

D: Strength Mobility

2 Cleans

4 Press

2 Bent Press

2 Overhead Squats

2 Windmills

12 total reps (40kg Kettlebell)

------------------------------------------------------------------------------

Daily Bread:

Galatians 5:1-18 KJV

[1] Stand fast therefore in the liberty wherewith Christ hath made us free, and be not entangled again with the yoke of bondage. [2] Behold, I Paul say unto you, that if ye be circumcised, Christ shall profit you nothing. [3] For I testify again to every man that is circumcised, that he is a debtor to do the whole law. [4] Christ is become of no effect unto you, whosoever of you are justified by the law; ye are fallen from grace. [5] For we through the Spirit wait for the hope of righteousness by faith. [6] For in Jesus Christ neither circumcision availeth any thing, nor uncircumcision; but faith which worketh by love. [7] Ye did run well; who did hinder you that ye should not obey the truth? [8] This persuasion cometh not of him that calleth you. [9] A little leaven leaveneth the whole lump. [10] I have confidence in you through the Lord, that ye will be none otherwise minded: but he that troubleth you shall bear his judgment, whosoever he be. [11] And I, brethren, if I yet preach circumcision, why do I yet suffer persecution? then is the offence of the cross ceased. [12] I would they were even cut off which trouble you. [13] For, brethren, ye have been called unto liberty; only use not liberty for an occasion to the flesh, but by love serve one another. [14] For all the law is fulfilled in one word, even in this; Thou shalt love thy neighbour as thyself. [15] But if ye bite and devour one another, take heed that ye be not consumed one of another. [16] This I say then, Walk in the Spirit, and ye shall not fulfil the lust of the flesh. [17] For the flesh lusteth against the Spirit, and the Spirit against the flesh: and these are contrary the one to the other: so that ye cannot do the things that ye would. [18] But if ye be led of the Spirit, ye are not under the law.

03.07.26: Practice (2x20kg)

Total Training Time: 50:02

Heart Rate: 132bpm average/ 155bpm max

------------------------------------------------------------------------------

Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Jerks

5 Front Squats

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Barbell Hack Squats

3, 3, 3, 5, 5

19 total reps (85kg Barbell)

Assault Bike - 5 to 6 RPE

10:00 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+85kg Barbell/ +2x44kg & 40kg Kettlebells)

A: Strength

Hang Clean

3 Military Press

4 total reps (85kg Barbell)

B: Strength/Grip

8 Cleans (2x44kg Kettlebells)

C: Legs

Clean

2 ATG Squats

3 Back Squats

6 total reps (2x44kg Kettlebells)

D: Shoulders

14 Tall Kneeling Press (40kg Kettlebell)

------------------------------------------------------------------------------

Daily Bread:

Hebrews 12:1-13 KJV

[1] Wherefore seeing we also are compassed about with so great a cloud of witnesses, let us lay aside every weight, and the sin which doth so easily beset us, and let us run with patience the race that is set before us, [2] looking unto Jesus the author and finisher of our faith; who for the joy that was set before him endured the cross, despising the shame, and is set down at the right hand of the throne of God. [3] For consider him that endured such contradiction of sinners against himself, lest ye be wearied and faint in your minds. [4] Ye have not yet resisted unto blood, striving against sin. [5] And ye have forgotten the exhortation which speaketh unto you as unto children, My son, despise not thou the chastening of the Lord, Nor faint when thou art rebuked of him: [6] For whom the Lord loveth he chasteneth, And scourgeth every son whom he receiveth. [7] If ye endure chastening, God dealeth with you as with sons; for what son is he whom the father chasteneth not? [8] But if ye be without chastisement, whereof all are partakers, then are ye bastards, and not sons. [9] Furthermore we have had fathers of our flesh which corrected us, and we gave them reverence: shall we not much rather be in subjection unto the Father of spirits, and live? [10] For they verily for a few days chastened us after their own pleasure; but he for our profit, that we might be partakers of his holiness. [11] Now no chastening for the present seemeth to be joyous, but grievous: nevertheless afterward it yieldeth the peaceable fruit of righteousness unto them which are exercised thereby. [12] Wherefore lift up the hands which hang down, and the feeble knees; [13] and make straight paths for your feet, lest that which is lame be turned out of the way; but let it rather be healed.

02.07.26: Grind (2x20kg)

Total Training Time: 53:12

Heart Rate: 132bpm average/ 148bpm max

------------------------------------------------------------------------------

Block A: Circuit - 60s rest between rounds

5 High Pulls

5 Snatches

5 Cleans

5 Press

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Weighted Seated Pullups/Chinups

10, 10, 10, 10, 10

50 total reps (12kg Kettlebell/ 108kg BW)

Assault Bike - 5 to 6 RPE

10:00 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+2x44kg & 2x28kg & 40kg Kettlebells)

A: Grip

10 False Grip Ring Rows (108kg BW)

B: Strength

Clean

4 Press

10 OH Marches

15 total reps (2x44kg Kettlebells)

C: Arms

17 Bench Press (2x28kg Kettlebells)

D: Shoulders

8 Seated Press (40kg Kettlebell)

E: Back

6 Gironda Pullups (108kg BW)

F: Core/Back

4 Renegade Rows

4 Pushups

8 total reps (2x44kg Kettlebells)

------------------------------------------------------------------------------

Daily Bread:

James 2:1-22 KJV

[1] My brethren, have not the faith of our Lord Jesus Christ, the Lord of glory, with respect of persons. [2] For if there come unto your assembly a man with a gold ring, in goodly apparel, and there come in also a poor man in vile raiment; [3] and ye have respect to him that weareth the gay clothing, and say unto him, Sit thou here in a good place; and say to the poor, Stand thou there, or sit here under my footstool: [4] are ye not then partial in yourselves, and are become judges of evil thoughts? [5] Hearken, my beloved brethren, Hath not God chosen the poor of this world rich in faith, and heirs of the kingdom which he hath promised to them that love him? [6] But ye have despised the poor. Do not rich men oppress you, and draw you before the judgment seats? [7] Do not they blaspheme that worthy name by the which ye are called? [8] If ye fulfil the royal law according to the scripture, Thou shalt love thy neighbour as thyself, ye do well: [9] but if ye have respect to persons, ye commit sin, and are convinced of the law as transgressors. [10] For whosoever shall keep the whole law, and yet offend in one point, he is guilty of all. [11] For he that said, Do not commit adultery, said also, Do not kill. Now if thou commit no adultery, yet if thou kill, thou art become a transgressor of the law. [12] So speak ye, and so do, as they that shall be judged by the law of liberty. [13] For he shall have judgment without mercy, that hath shewed no mercy; and mercy rejoiceth against judgment. [14] What doth it profit, my brethren, though a man say he hath faith, and have not works? can faith save him? [15] If a brother or sister be naked, and destitute of daily food, [16] and one of you say unto them, Depart in peace, be ye warmed and filled; notwithstanding ye give them not those things which are needful to the body; what doth it profit? [17] Even so faith, if it hath not works, is dead, being alone. [18] Yea, a man may say, Thou hast faith, and I have works: shew me thy faith without thy works, and I will shew thee my faith by my works. [19] Thou believest that there is one God; thou doest well: the devils also believe, and tremble. [20] But wilt thou know, O vain man, that faith without works is dead? [21] Was not Abraham our father justified by works, when he had offered Isaac his son upon the altar? [22] Seest thou how faith wrought with his works, and by works was faith made perfect?

01.07.26: Strength Endurance (2x28kg)

Total Training Time: 54:02

Heart Rate: 139bpm average/ 159bpm max

------------------------------------------------------------------------------

Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Cleans

5 Front Jerks

X5 - 100 total reps (2x28kg Kettlebells)

Accessory Exercise ⬇️

Ab Rollout

5, 5, 5, 5, 5

25 total reps (108kg Bodyweight)

Assault Bike - 5 to 6 RPE

11:00 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+32kg & 20kg Kettlebells/ +85kg Barbell)

A: Pull/Push Superset

10 Snatches

6 One Arm Pushups

16 total reps (32kg Kettlebell/108kg BW)

B: Back

9 Pendlay Rows (85kg Barbell)

C: Triceps

15 Overhead Tricep Extension (32kg Kettlebell)

D: Core

10 Sit-ups (20kg Kettlebell)

E: Legs

6 Negative Pistol Squats (108kg BW)

------------------------------------------------------------------------------

Daily Bread:

Romans 12:1-18 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. [17] Recompense to no man evil for evil. Provide things honest in the sight of all men. [18] If it be possible, as much as lieth in you, live peaceably with all men.

30.06.26: Work Capacity (2x20kg)

Total Training Time: 53:35

Heart Rate: 140bpm average/ 164bpm max

------------------------------------------------------------------------------

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 Deadlift

2, 2, 2, 2, 5

13 total reps (140kg Trap Bar)

Bent Press

4, 4, 4, 4, 6

22 total reps (40kg Kettlebell)

Assault Bike - 5 to 6 RPE

10:30 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+40kg & 2x20kg Kettlebells/ +140kg Trap Bar)

A: Grind

6 SA Swings

6 SA Snatches

6 SA Press

18 total reps (40kg Kettlebell)

B: Grind 2

7 DBL Swings

7 DBL Snatches

7 DBL Press

21 total reps (2x20kg Kettlebells)

C: Hypertrophy

Deadlift

12 Shrugs

13 total reps (140kg Trap Bar)

D: Power

20 Jerks (40kg Kettlebell)

------------------------------------------------------------------------------

Daily Bread:

Luke 6:20-38 KJV

[20] And he lifted up his eyes on his disciples, and said, Blessed be ye poor: for your's is the kingdom of God. [21] Blessed are ye that hunger now: for ye shall be filled. Blessed are ye that weep now: for ye shall laugh. [22] Blessed are ye, when men shall hate you, and when they shall separate you from their company, and shall reproach you, and cast out your name as evil, for the Son of man's sake. [23] Rejoice ye in that day, and leap for joy: for, behold, your reward is great in heaven: for in the like manner did their fathers unto the prophets. [24] But woe unto you that are rich! for ye have received your consolation. [25] Woe unto you that are full! for ye shall hunger. Woe unto you that laugh now! for ye shall mourn and weep. [26] Woe unto you, when all men shall speak well of you! for so did their fathers to the false prophets. [27] But I say unto you which hear, Love your enemies, do good to them which hate you, [28] bless them that curse you, and pray for them which despitefully use you. [29] And unto him that smiteth thee on the one cheek offer also the other; and him that taketh away thy cloke forbid not to take thy coat also. [30] Give to every man that asketh of thee; and of him that taketh away thy goods ask them not again. [31] And as ye would that men should do to you, do ye also to them likewise. [32] For if ye love them which love you, what thank have ye? for sinners also love those that love them. [33] And if ye do good to them which do good to you, what thank have ye? for sinners also do even the same. [34] And if ye lend to them of whom ye hope to receive, what thank have ye? for sinners also lend to sinners, to receive as much again. [35] But love ye your enemies, and do good, and lend, hoping for nothing again; and your reward shall be great, and ye shall be the children of the Highest: for he is kind unto the unthankful and to the evil. [36] Be ye therefore merciful, as your Father also is merciful. [37] Judge not, and ye shall not be judged: condemn not, and ye shall not be condemned: forgive, and ye shall be forgiven: [38] give, and it shall be given unto you; good measure, pressed down, and shaken together, and running over, shall men give into your bosom. For with the same measure that ye mete withal it shall be measured to you again.

29.06.26: Strength (2x20kg)

Total Training Time: 52:10

Heart Rate: 141bpm average/ 157bpm max

------------------------------------------------------------------------------

Block A: Circuit - 60s rest between rounds

5 Snatches

5 Cleans

5 Press

5 Jerks

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Yates Rows

15, 15, 15, 15, 20

80 total reps (85kg Barbell)

Assault Bike - 5 to 6 RPE

10:00 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+2x28kg & 2x20kg Kettlebells)

A: Shoulders

Clean

15 Incline Bench Press

16 total reps (2x28kg Kettlebells)

B: Arms

Clean

15 Bench Press

16 total reps (2x28kg Kettlebells)

C: Back Hypertrophy

Chest Support Row

13, 11

24 total reps (2x28kg Kettlebells)

D: Grip/Core

4 Bottoms Up Clean & Press

1 Bottoms Up Hold

5 total reps (2x20kg Kettlebells)

E: Mobility

12 Alternating SOTS Press

1 Squat Hold

13 total reps (2x20kg Kettlebells)

------------------------------------------------------------------------------

Daily Bread:

Psalm 4:1-8 KJV

[1] Hear me when I call, O God of my righteousness: Thou hast enlarged me when I was in distress; Have mercy upon me, and hear my prayer. [2] O ye sons of men, how long will ye turn my glory into shame? How long will ye love vanity, and seek after leasing? Selah. [3] But know that the LORD hath set apart him that is godly for himself: The LORD will hear when I call unto him. [4] Stand in awe, and sin not: Commune with your own heart upon your bed, and be still. Selah. [5] Offer the sacrifices of righteousness, And put your trust in the LORD. [6] There be many that say, Who will shew us any good? LORD, lift thou up The light of thy countenance upon us. [7] Thou hast put gladness in my heart, More than in the time that their corn and their wine increased. [8] I will both lay me down in peace, and sleep: For thou, LORD, only makest me dwell in safety.

28.06.26: Conditioning (24kg)

Total Training Time: 51:20

Heart Rate: 139bpm average/ 160bpm max

------------------------------------------------------------------------------

Block A: Circuit - 60s rest between rounds

10 Swings

10 Snatches

10 Strict Press

10 Windmills

X5 - 200 total reps (24kg Kettlebell)

Accessory Exercise ⬇️

Archer Pushups

10, 10, 10, 10, 10

50 total reps (111.8kg Bodyweight)

Assault Bike - 5 to 6 RPE

9:00 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+85kg Barbell/ +2x28kg & 44kg Kettlebells)

A: Posterior Chain

2 Partial SL RDL

5 RDLs

7 total reps (85kg Barbell)

B: Posterior Chain 2

10 SL RDLs (2x28kg Kettlebells)

C: Strength

6 Half Snatches

4 Strict Press

10 total reps (44kg Kettlebell)

------------------------------------------------------------------------------

Daily Bread:

Ephesians 2:1-22 KJV

[1] And you hath he quickened, who were dead in trespasses and sins; [2] wherein in time past ye walked according to the course of this world, according to the prince of the power of the air, the spirit that now worketh in the children of disobedience: [3] among whom also we all had our conversation in times past in the lusts of our flesh, fulfilling the desires of the flesh and of the mind; and were by nature the children of wrath, even as others. [4] But God, who is rich in mercy, for his great love wherewith he loved us, [5] even when we were dead in sins, hath quickened us together with Christ, (by grace ye are saved;) [6] and hath raised us up together, and made us sit together in heavenly places in Christ Jesus: [7] that in the ages to come he might shew the exceeding riches of his grace in his kindness toward us through Christ Jesus. [8] For by grace are ye saved through faith; and that not of yourselves: it is the gift of God: [9] not of works, lest any man should boast. [10] For we are his workmanship, created in Christ Jesus unto good works, which God hath before ordained that we should walk in them. [11] Wherefore remember, that ye being in time past Gentiles in the flesh, who are called Uncircumcision by that which is called the Circumcision in the flesh made by hands; [12] that at that time ye were without Christ, being aliens from the commonwealth of Israel, and strangers from the covenants of promise, having no hope, and without God in the world: [13] but now in Christ Jesus ye who sometimes were far off are made nigh by the blood of Christ. [14] For he is our peace, who hath made both one, and hath broken down the middle wall of partition between us; [15] having abolished in his flesh the enmity, even the law of commandments contained in ordinances; for to make in himself of twain one new man, so making peace; [16] and that he might reconcile both unto God in one body by the cross, having slain the enmity thereby: [17] and came and preached peace to you which were afar off, and to them that were nigh. [18] For through him we both have access by one Spirit unto the Father. [19] Now therefore ye are no more strangers and foreigners, but fellowcitizens with the saints, and of the household of God; [20] and are built upon the foundation of the apostles and prophets, Jesus Christ himself being the chief corner stone; [21] in whom all the building fitly framed together groweth unto an holy temple in the Lord: [22] in whom ye also are builded together for an habitation of God through the Spirit.

27.06.26: Daily Practice (2x20kg)

Total Training Time: 50:24

Heart Rate: 140bpm average/ 156bpm max

------------------------------------------------------------------------------

Block A: Circuit - 60s rest between rounds

5 Swings

5 Snatches

5 Strict Press

5 Cleans

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Ring Chest Flys

6, 6, 6, 6, 6

30 total reps (112kg Bodyweight)

Assault Bike - 5 to 6 RPE

10:00 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+140kg Trap Bar/ +2x44kg & 40kg Kettlebells)

A: Back

7 Chest to Bar Pullups (112kg BW)

B: Strength

4 Deadlift (140kg Trap Bar)

C: Strength

Clean

8 Seesaw Press

10 Racked Marches

19 total reps (2x44kg Kettlebells)

D: Mobility

2 Clean & Press

10 Overhead Squats

12 total reps (40kg Kettlebell)

------------------------------------------------------------------------------

Daily Bread:

James 4:1-17 KJV

[1] From whence come wars and fightings among you? come they not hence, even of your lusts that war in your members? [2] Ye lust, and have not: ye kill, and desire to have, and cannot obtain: ye fight and war, yet ye have not, because ye ask not. [3] Ye ask, and receive not, because ye ask amiss, that ye may consume it upon your lusts. [4] Ye adulterers and adulteresses, know ye not that the friendship of the world is enmity with God? whosoever therefore will be a friend of the world is the enemy of God. [5] Do ye think that the scripture saith in vain, The spirit that dwelleth in us lusteth to envy? [6] But he giveth more grace. Wherefore he saith, God resisteth the proud, but giveth grace unto the humble. [7] Submit yourselves therefore to God. Resist the devil, and he will flee from you. [8] Draw nigh to God, and he will draw nigh to you. Cleanse your hands, ye sinners; and purify your hearts, ye double minded. [9] Be afflicted, and mourn, and weep: let your laughter be turned to mourning, and your joy to heaviness. [10] Humble yourselves in the sight of the Lord, and he shall lift you up. [11] Speak not evil one of another, brethren. He that speaketh evil of his brother, and judgeth his brother, speaketh evil of the law, and judgeth the law: but if thou judge the law, thou art not a doer of the law, but a judge. [12] There is one lawgiver, who is able to save and to destroy: who art thou that judgest another? [13] Go to now, ye that say, To day or to morrow we will go into such a city, and continue there a year, and buy and sell, and get gain: [14] whereas ye know not what shall be on the morrow. For what is your life? It is even a vapour, that appeareth for a little time, and then vanisheth away. [15] For that ye ought to say, If the Lord will, we shall live, and do this, or that. [16] But now ye rejoice in your boastings: all such rejoicing is evil. [17] Therefore to him that knoweth to do good, and doeth it not, to him it is sin.

25.06.26: Fundamentals (2x24kg)

Total Training Time: 51:06

Heart Rate: 132bpm average/ 152bpm max

------------------------------------------------------------------------------

Block A: Circuit - 60s rest between rounds

5 Cleans

5 Strict Press

5 Jerks

5 Front Squats

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Yates Rows

10, 12, 12, 12, 22

68 total reps (85kg Barbell)

Assault Bike - 5 to 6 RPE

10:00 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+2x44kg & 40kg Kettlebells/ +85kg Barbell)

A: AMRAP

Clean

3 Front Squats

4 total reps (2x44kg Kettlebells)

B: Strength

Clean

3 Strict Press

3 Jerks

7 total reps (2x44kg Kettlebells)

C: Hammies

11 Romanian Deadlift (85kg Barbell)

D: Strength

12 Kneeling Press (40kg Kettlebell)

------------------------------------------------------------------------------

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.

24.06.26: Conditioning (2x20kg)

Total Training Time: 49:31

Heart Rate: 137bpm average/ 162bpm max

------------------------------------------------------------------------------

Block A: Circuit - 60s rest between rounds

5 Snatches

5 Half Snatches

5 Cleans

5 Press

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Parallel Bar Dips

7, 8, 9, 10, 10

44 total reps (110kg Bodyweight)

Assault Bike - 5 to 6 RPE

10:00 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+2x32kg, 2x28kg, 40kg & 20kg Kettlebells)

A: AMRAP

Seated Overhead Press

10 reps (2x32kg Kettlebells)

7 reps (2x28kg Kettlebells)

17 total reps

B: Grip

20 SA Cleans

6 Press

26 total reps (40kg Kettlebell)

C: Stability

4 BU Clean & Press

4 BU Windmills

8 total reps (20kg Kettlebell)

------------------------------------------------------------------------------

Daily Bread:

Acts 11:1-18 KJV

[1] And the apostles and brethren that were in Judæa heard that the Gentiles had also received the word of God. [2] And when Peter was come up to Jerusalem, they that were of the circumcision contended with him, [3] saying, Thou wentest in to men uncircumcised, and didst eat with them. [4] But Peter rehearsed the matter from the beginning, and expounded it by order unto them, saying, [5] I was in the city of Joppa praying: and in a trance I saw a vision, A certain vessel descend, as it had been a great sheet, let down from heaven by four corners; and it came even to me: [6] upon the which when I had fastened mine eyes, I considered, and saw fourfooted beasts of the earth, and wild beasts, and creeping things, and fowls of the air. [7] And I heard a voice saying unto me, Arise, Peter; slay and eat. [8] But I said, Not so, Lord: for nothing common or unclean hath at any time entered into my mouth. [9] But the voice answered me again from heaven, What God hath cleansed, that call not thou common. [10] And this was done three times: and all were drawn up again into heaven. [11] And, behold, immediately there were three men already come unto the house where I was, sent from Cæsarea unto me. [12] And the Spirit bade me go with them, nothing doubting. Moreover these six brethren accompanied me, and we entered into the man's house: [13] and he shewed us how he had seen an angel in his house, which stood and said unto him, Send men to Joppa, and call for Simon, whose surname is Peter; [14] who shall tell thee words, whereby thou and all thy house shall be saved. [15] And as I began to speak, the Holy Ghost fell on them, as on us at the beginning. [16] Then remembered I the word of the Lord, how that he said, John indeed baptized with water; but ye shall be baptized with the Holy Ghost. [17] Forasmuch then as God gave them the like gift as he did unto us, who believed on the Lord Jesus Christ; what was I, that I could withstand God? [18] When they heard these things, they held their peace, and glorified God, saying, Then hath God also to the Gentiles granted repentance unto life.

23.06.26: Strength Endurance (2x28kg)

Total Training Time: 39:52

Heart Rate: 144bpm average/ 163bpm max

------------------------------------------------------------------------------

Block A: Circuit - 60s rest between rounds

5 Swings

5 Cleans

5 Press

5 Jerks

X5 - 100 total reps (2x28kg Kettlebells)

Accessory Exercise ⬇️

Horizontal Ring Rows

6, 6, 8, 10, 15

45 total reps (110kg Bodyweight)

Assault Bike - 5 to 6 RPE

10:00 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+80kg Barbell/ +40kg & 24kg Kettlebells)

A: AMRAP

20 Yates Rows (80kg Barbell)

B: Strength

10 Clean & Press (40kg Kettlebell)

C: AMRAP

17 OH Tricep Extension (24kg Kettlebell)

------------------------------------------------------------------------------

Daily Bread:

Matthew 8:1-13 KJV

[1] When he was come down from the mountain, great multitudes followed him. [2] And, behold, there came a leper and worshipped him, saying, Lord, if thou wilt, thou canst make me clean. [3] And Jesus put forth his hand, and touched him, saying, I will; be thou clean. And immediately his leprosy was cleansed. [4] And Jesus saith unto him, See thou tell no man; but go thy way, shew thyself to the priest, and offer the gift that Moses commanded, for a testimony unto them. [5] And when Jesus was entered into Capernaum, there came unto him a centurion, beseeching him, [6] and saying, Lord, my servant lieth at home sick of the palsy, grievously tormented. [7] And Jesus saith unto him, I will come and heal him. [8] The centurion answered and said, Lord, I am not worthy that thou shouldest come under my roof: but speak the word only, and my servant shall be healed. [9] For I am a man under authority, having soldiers under me: and I say to this man, Go, and he goeth; and to another, Come, and he cometh; and to my servant, Do this, and he doeth it. [10] When Jesus heard it, he marvelled, and said to them that followed, Verily I say unto you, I have not found so great faith, no, not in Israel. [11] And I say unto you, That many shall come from the east and west, and shall sit down with Abraham, and Isaac, and Jacob, in the kingdom of heaven. [12] But the children of the kingdom shall be cast out into outer darkness: there shall be weeping and gnashing of teeth. [13] And Jesus said unto the centurion, Go thy way; and as thou hast believed, so be it done unto thee. And his servant was healed in the selfsame hour.

22.06.26: Practice (2x20kg)

​

Total Training Time: 39:18

​

Heart Rate: 142bpm average/ 162bpm max

​

------------------------------------------------------------------------------

​

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 ⬇️

​

Shrugs

​

13, 13, 13, 13, 20

​

72 total reps (100kg Trap Bar)

​

Assault Bike - 5 to 6 RPE

​

10:00 minutes total

​

------------------------------------------------------------------------------

​

Block B: Finishers

​

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

​

A: AMRAP

​

15 Yates Rows (100kg Trap Bar)

​

B: Strength

​

Clean

​

3 Press

​

4 total reps (2x44kg Kettlebells)

​

C: AMRAP

​

20 Chest Support Row (2x20kg Kettlebells)

​

------------------------------------------------------------------------------

​

Daily Bread:

Matthew 6:19-34 KJV

[19] Lay not up for yourselves treasures upon earth, where moth and rust doth corrupt, and where thieves break through and steal: [20] but lay up for yourselves treasures in heaven, where neither moth nor rust doth corrupt, and where thieves do not break through nor steal: [21] for where your treasure is, there will your heart be also. [22] The light of the body is the eye: if therefore thine eye be single, thy whole body shall be full of light. [23] But if thine eye be evil, thy whole body shall be full of darkness. If therefore the light that is in thee be darkness, how great is that darkness! [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.

​

20.06.26: Grind (2x20kg)

​

Total Training Time: 56:11

​

Heart Rate: 132bpm average/ 150bpm max

​

------------------------------------------------------------------------------

​

Block A: Circuit - 60s rest between rounds

​

6 Hang Clean

​

6 Press

​

6 Half Snatches

​

6 Racked Split Squats

​

X5 - 120 total reps (2x20kg Kettlebells)

​

Accessory Exercise ⬇️

​

Yates Rows

​

13, 13, 15, 15, 22

​

78 total reps (80kg Barbell)

​

Assault Bike - 5 to 6 RPE

​

9:00 minutes total

​

------------------------------------------------------------------------------

​

Block B: Finishers

​

(+80kg Barbell/+2x28kg, 2x12kg, 2x8kg & 40kg Kettlebells)

​

A: AMRAP

​

Clean

​

3 Incline Bench Press

​

4 total reps (80kg Barbell)

​

B: Chest/Grip

​

10 Chest Flys (2x12kg Kettlebells)

​

C: AMRAP

​

Clean

​

15 Bench Press

​

16 total reps (2x28kg Kettlebells)

​

D: Strength

​

Clean

​

3 Military Press

​

4 total reps (80kg Barbell)

​

E: Arms

​

10 Upright Towel Rows (40kg Kettlebell)

​

20 Alt. Hammer Curls (2x8kg Kettlebells)

​

------------------------------------------------------------------------------

​

Daily Bread:

2 Corinthians 4:1-18 KJV

[1] Therefore seeing we have this ministry, as we have received mercy, we faint not; [2] but have renounced the hidden things of dishonesty, not walking in craftiness, nor handling the word of God deceitfully; but by manifestation of the truth commending ourselves to every man's conscience in the sight of God. [3] But if our gospel be hid, it is hid to them that are lost: [4] in whom the god of this world hath blinded the minds of them which believe not, lest the light of the glorious gospel of Christ, who is the image of God, should shine unto them. [5] For we preach not ourselves, but Christ Jesus the Lord; and ourselves your servants for Jesus' sake. [6] For God, who commanded the light to shine out of darkness, hath shined in our hearts, to give the light of the knowledge of the glory of God in the face of Jesus Christ. [7] But we have this treasure in earthen vessels, that the excellency of the power may be of God, and not of us. [8] We are troubled on every side, yet not distressed; we are perplexed, but not in despair; [9] persecuted, but not forsaken; cast down, but not destroyed; [10] always bearing about in the body the dying of the Lord Jesus, that the life also of Jesus might be made manifest in our body. [11] For we which live are alway delivered unto death for Jesus' sake, that the life also of Jesus might be made manifest in our mortal flesh. [12] So then death worketh in us, but life in you. [13] We having the same spirit of faith, according as it is written, I believed, and therefore have I spoken; we also believe, and therefore speak; [14] knowing that he which raised up the Lord Jesus shall raise up us also by Jesus, and shall present us with you. [15] For all things are for your sakes, that the abundant grace might through the thanksgiving of many redound to the glory of God. [16] For which cause we faint not; but though our outward man perish, yet the inward man is renewed day by day. [17] For our light affliction, which is but for a moment, worketh for us a far more exceeding and eternal weight of glory; [18] while we look not at the things which are seen, but at the things which are not seen: for the things which are seen are temporal; but the things which are not seen are eternal.

​

19.06.26: Grind (2x20kg)

​

Total Training Time: 42:35

​

Heart Rate: 131bpm average/ 156bpm max

​

------------------------------------------------------------------------------

​

Block A: Circuit - 60s rest between rounds

​

5 Snatches

​

5 Cleans

​

5 Strict Press

​

5 Front Squats

​

X5 - 100 total reps (2x20kg Kettlebells)

​

Accessory Exercise ⬇️

​

Weighted Cossack Squats

​

10, 10, 10, 10, 10

​

50 total reps (22.5kg Bulgarian Bag)

​

Assault Bike - 5 to 6 RPE

​

9:00 minutes total

​

------------------------------------------------------------------------------

​

Block B: Finishers

​

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

​

A: AMRAP

​

Clean

​

20 Jerks (2x24kg Kettlebells)

​

B: Core/Lats

​

4 Kneeling Bent Press (44kg Kettlebell)

​

C: AMRAP

​

20 Somersault Squats (44kg Kettlebell)

​

D: Power

​

14 Clean & Press (40kg Kettlebell)

​

------------------------------------------------------------------------------

​

Daily Bread:

2 Corinthians 3:1-18 KJV

[1] Do we begin again to commend ourselves? or need we, as some others, epistles of commendation to you, or letters of commendation from you? [2] Ye are our epistle written in our hearts, known and read of all men: [3] forasmuch as ye are manifestly declared to be the epistle of Christ ministered by us, written not with ink, but with the Spirit of the living God; not in tables of stone, but in fleshy tables of the heart. [4] And such trust have we through Christ to God-ward: [5] not that we are sufficient of ourselves to think any thing as of ourselves; but our sufficiency is of God; [6] who also hath made us able ministers of the new testament; not of the letter, but of the spirit: for the letter killeth, but the spirit giveth life. [7] But if the ministration of death, written and engraven in stones, was glorious, so that the children of Israel could not stedfastly behold the face of Moses for the glory of his countenance; which glory was to be done away: [8] how shall not the ministration of the spirit be rather glorious? [9] For if the ministration of condemnation be glory, much more doth the ministration of righteousness exceed in glory. [10] For even that which was made glorious had no glory in this respect, by reason of the glory that excelleth. [11] For if that which is done away was glorious, much more that which remaineth is glorious. [12] Seeing then that we have such hope, we use great plainness of speech: [13] and not as Moses, which put a vail over his face, that the children of Israel could not stedfastly look to the end of that which is abolished: [14] but their minds were blinded: for until this day remaineth the same vail untaken away in the reading of the old testament; which vail is done away in Christ. [15] But even unto this day, when Moses is read, the vail is upon their heart. [16] Nevertheless when it shall turn to the Lord, the vail shall be taken away. [17] Now the Lord is that Spirit: and where the Spirit of the Lord is, there is liberty. [18] But we all, with open face beholding as in a glass the glory of the Lord, are changed into the same image from glory to glory, even as by the Spirit of the Lord.

​

18.06.26: Daily Practice (2x24kg)

​

Total Training Time: 48:29

​

Heart Rate: 129bpm average/ 149bpm max

​

------------------------------------------------------------------------------

​

Block A: Circuit - 60s rest between rounds

​

5 Snatches

​

5 Cleans

​

5 Strict Press

​

5 Jerks

​

X5 - 100 total reps (2x24kg Kettlebells)

​

Accessory Exercise ⬇️

​

Yates Rows

​

12, 12, 13, 14, 17

​

68 total reps (80kg Barbell)

​

Assault Bike - 5 to 6 RPE

​

9:00 minutes total

​

------------------------------------------------------------------------------

​

Block B: Finishers

​

(+2x44kg Kettlebells & 80kg Barbell)

​

A: Strength

​

1 Clean

​

6 Strict Press

​

1 Push Press

​

2 Jerks

​

10 total reps (2x44kg Kettlebells)

​

B: Core/Strength

​

8 Rotational Clean & Press (44kg Kettlebell)

​

C: Power

​

4 Hang Cleans

​

2 Press

​

6 total reps (80kg Barbell)

​

D: Grip

​

10 Snatches (44kg Kettlebell)

​

------------------------------------------------------------------------------

​

Daily Bread:

1 John 2:1-17 KJV

[1] My little children, these things write I unto you, that ye sin not. And if any man sin, we have an advocate with the Father, Jesus Christ the righteous: [2] and he is the propitiation for our sins: and not for our's only, but also for the sins of the whole world. [3] And hereby we do know that we know him, if we keep his commandments. [4] He that saith, I know him, and keepeth not his commandments, is a liar, and the truth is not in him. [5] But whoso keepeth his word, in him verily is the love of God perfected: hereby know we that we are in him. [6] He that saith he abideth in him ought himself also so to walk, even as he walked. [7] Brethren, I write no new commandment unto you, but an old commandment which ye had from the beginning. The old commandment is the word which ye have heard from the beginning. [8] Again, a new commandment I write unto you, which thing is true in him and in you: because the darkness is past, and the true light now shineth. [9] He that saith he is in the light, and hateth his brother, is in darkness even until now. [10] He that loveth his brother abideth in the light, and there is none occasion of stumbling in him. [11] But he that hateth his brother is in darkness, and walketh in darkness, and knoweth not whither he goeth, because that darkness hath blinded his eyes. [12] I write unto you, little children, because your sins are forgiven you for his name's sake. [13] I write unto you, fathers, because ye have known him that is from the beginning. I write unto you, young men, because ye have overcome the wicked one. I write unto you, little children, because ye have known the Father. [14] I have written unto you, fathers, because ye have known him that is from the beginning. I have written unto you, young men, because ye are strong, and the word of God abideth in you, and ye have overcome the wicked one. [15] Love not the world, neither the things that are in the world. If any man love the world, the love of the Father is not in him. [16] For all that is in the world, the lust of the flesh, and the lust of the eyes, and the pride of life, is not of the Father, but is of the world. [17] And the world passeth away, and the lust thereof: but he that doeth the will of God abideth for ever.

​

​

17.06.26: Daily Practice (2x20kg)

​

Total Training Time: 49:43

​

Heart Rate: 131bpm average/ 150bpm max

​

------------------------------------------------------------------------------

​

Block A: Circuit - 60s rest between rounds

​

5 Cleans

​

5 Strict Press

​

5 Snatches

​

5 Push Press

​

X5 - 100 total reps (2x20kg Kettlebells)

​

Accessory Exercise ⬇️

​

Weighted Parallel Bar Dips

​

5, 5, 5, 5, 7

​

27 total reps (119kg BW/24kg Kettlebell)

​

Assault Bike - 5 to 6 RPE

​

9:00 minutes total

​

------------------------------------------------------------------------------

​

Block B: Finishers

​

(+100kg Trap Bar/+70kg Barbell/+2x44kg & 2x20kg Kettlebells)

​

A: Back

​

10 Deadlift (100kg Trap Bar)

​

B: Hypertrophy

​

Hang Clean

​

8 Incline Bench Press (70kg Barbell)

​

C: Mobility

​

15 Z-Press (2x20kg Kettlebells)

​

D: Back

​

20 Gorilla Rows (2x44kg Kettlebells)

​

------------------------------------------------------------------------------

​

Daily Bread:

Proverbs 11:1-20 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. [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.

​

16.06.26: Strength Endurance (32kg)

​

Total Training Time: 57:14

​

Heart Rate: 125bpm average/ 153bpm max

​

------------------------------------------------------------------------------

​

Block A: Circuit - 60s rest between rounds

​

10 SA Swings

​

10 SA Snatches

​

10 SA Press

​

10 SA Jerks

​

X5 - 200 total reps (32kg Kettlebell)

​

Accessory Exercise ⬇️

​

Barbell RDLs

​

6, 6, 6, 6, 10

​

34 total reps (70kg Barbell)

​

Assault Bike - 5 to 6 RPE

​

8:30 minutes total

​

------------------------------------------------------------------------------

​

Block B: Finishers

​

(+44kg/40kg/2x24kg/2x12kg Kettlebells)

​

A: Power

​

10 Half Snatches

​

10 Jerks

​

20 total reps (40kg Kettlebell)

​

B: Hypertrophy

​

18 Bench Press

​

4 Seesaw Bench Press

​

22 total reps (2x24kg Kettlebells)

​

C: Hypertrophy

​

30 Chest Support Row (2x12kg Kettlebells)

​

D: Core

​

2 Cleans

​

10 Thrusters

​

12 total reps (44kg Kettlebell)

​

------------------------------------------------------------------------------

​

Daily Bread:

Joel 2:12-20 KJV

[12] Therefore also now, saith the LORD, turn ye even to me with all your heart, and with fasting, and with weeping, and with mourning: [13] and rend your heart, and not your garments, and turn unto the LORD your God: for he is gracious and merciful, slow to anger, and of great kindness, and repenteth him of the evil. [14] Who knoweth if he will return and repent, and leave a blessing behind him; even a meat offering and a drink offering unto the LORD your God? [15] Blow the trumpet in Zion, sanctify a fast, call a solemn assembly: [16] gather the people, sanctify the congregation, assemble the elders, gather the children, and those that suck the breasts: let the bridegroom go forth of his chamber, and the bride out of her closet. [17] Let the priests, the ministers of the LORD, weep between the porch and the altar, and let them say, Spare thy people, O LORD, and give not thine heritage to reproach, that the heathen should rule over them: wherefore should they say among the people, Where is their God? [18] Then will the LORD be jealous for his land, and pity his people. [19] Yea, the LORD will answer and say unto his people, Behold, I will send you corn, and wine, and oil, and ye shall be satisfied therewith: and I will no more make you a reproach among the heathen: [20] but I will remove far off from you the northern army, and will drive him into a land barren and desolate, with his face toward the east sea, and his hinder part toward the utmost sea, and his stink shall come up, and his ill savour shall come up, because he hath done great things.

​

15.06.26: Work Capacity (2x20kg)

​

Total Training Time: 54:31

​

Heart Rate: 121bpm average/ 145bpm max

​

------------------------------------------------------------------------------

​

Block A: Circuit - 60s rest between rounds

​

6 Snatches

​

6 Strict Press

​

6 Cleans

​

6 Overhead Split Squats

​

X5 - 120 total reps (2x20kg Kettlebells)

​

Accessory Exercise ⬇️

​

Neck Flexion/Extension

​

7, 7, 7, 8, 8

​

37 total reps (24kg Kettlebell)

​

Assault Bike - 5 to 6 RPE

​

8:00 minutes total

​

------------------------------------------------------------------------------

​

Block B: Finishers

​

(+40kg & 32kg Kettlebells/ +70kg Barbell)

​

A: Mobility

​

6 Dead Cleans

​

6 Bent Press

​

12 total reps (40kg Kettlebell)

​

B: Strength & Power

​

24 Strict Press (40kg Kettlebell) PR 🥳

​

C: Legs

​

7 Zercher Squats (70kg Barbell)

​

D: Finisher

​

2 BU Clean Hold

​

2 Cleans

​

2 Press

​

2 Windmill Hold

​

8 total reps (32kg Kettlebell)

​

------------------------------------------------------------------------------

​

Daily Bread:

Romans 10:1-18 KJV

[1] Brethren, my heart's desire and prayer to God for Israel is, that they might be saved. [2] For I bear them record that they have a zeal of God, but not according to knowledge. [3] For they being ignorant of God's righteousness, and going about to establish their own righteousness, have not submitted themselves unto the righteousness of God. [4] For Christ is the end of the law for righteousness to every one that believeth. [5] For Moses describeth the righteousness which is of the law, That the man which doeth those things shall live by them. [6] But the righteousness which is of faith speaketh on this wise, Say not in thine heart, Who shall ascend into heaven? (that is, to bring Christ down from above:) [7] or, Who shall descend into the deep? (that is, to bring up Christ again from the dead.) [8] But what saith it? The word is nigh thee, even in thy mouth, and in thy heart: that is, the word of faith, which we preach; [9] that if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved. [10] For with the heart man believeth unto righteousness; and with the mouth confession is made unto salvation. [11] For the scripture saith, Whosoever believeth on him shall not be ashamed. [12] For there is no difference between the Jew and the Greek: for the same Lord over all is rich unto all that call upon him. [13] For whosoever shall call upon the name of the Lord shall be saved. [14] How then shall they call on him in whom they have not believed? and how shall they believe in him of whom they have not heard? and how shall they hear without a preacher? [15] And how shall they preach, except they be sent? as it is written, How beautiful are the feet of them that preach the gospel of peace, and bring glad tidings of good things! [16] But they have not all obeyed the gospel. For Esaias saith, Lord, who hath believed our report? [17] So then faith cometh by hearing, and hearing by the word of God. [18] But I say, Have they not heard? Yes verily, Their sound went into all the earth, And their words unto the ends of the world.

​

​

14.06.26: Practice (2x20kg)

​

Total Training Time: 40:55

​

Heart Rate: 122bpm average/ 144bpm max

​

------------------------------------------------------------------------------

​

Block A: Circuit - 60s rest between rounds

​

5 Dead Snatches

​

5 Cleans

​

5 Strict Press

​

5 Front Squats

​

X5 - 100 total reps (2x20kg Kettlebells)

​

Accessory Exercise ⬇️

​

Trap Bar Shrugs

​

10, 10, 10, 12, 15

​

57 total reps (100kg Trap Bar)

​

Assault Bike - 5 to 6 RPE

​

8:30 minutes total

​

------------------------------------------------------------------------------

​

Block B: Finishers

​

(+2x32kg & 44kg Kettlebells/+70kg Barbell/100kg Trap Bar)

​

A: Speed

​

Clean

​

15 Strict Press

​

16 total reps (2x32kg Kettlebells)

​

B: Strength

​

2 Cleans

​

8 SA Stacked Press

​

10 total reps (44kg Kettlebell/6kg Dumbell)

​

C: Back

​

22 Yates Rows (70kg Barbell)

​

12 Yates Rows (100kg Trap Bar)

​

34 total reps

------------------------------------------------------------------------------

​

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.

​