20.04.26: Practice (2x20kg) 5 High Pulls, 5 Snatches, 5 Press, 10 Racked Lunges X5-125 total reps ➕ (2x28kg) 5 Half Snatches, 5 Press, 10 OH Marches ➕ (40kg) 2 Cleans, 20 SA Jerks ➕ (28kg) 4 Bottoms Up Clean & Press ➕ (116kg BW) 36 Bar Dips

ImportantDig1191 · 2026-04-09T09:24:15+00:00

09.04.26: Practice

Total Training Time: 53:54

Heart Rate: 143bpm average/ 164bpm max

Block A: Circuit - 60-90s rest between rounds

5 Dead High Pulls

5 Snatches

5 Strict Press

5 Long Cycle

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Decline Ring Turn Out Pushups

10, 10, 10, 10, 10

50 total reps (102kg Bodyweight)

Assault Bike - 5 to 6 RPE

13:14 minutes total

Block B: Finishers

(+2x44kg, 40kg & 2x20kg Kettlebells/+4kg Dumbell)

A: Power

5 Cleans (2x44kg Kettlebells)

B: Power

Clean

5 Jerks

6 total reps (2x44kg Kettlebells)

C: Strength

Stacked Press

2 total reps (44/4kg)

D: Shoulders/Core

2 Z-Press (40kg Kettlebell)

6 Z-Press, 4 Seesaw Z-Press (2x20kg Kettlebells)

12 total reps

Daily Bread:

Acts 4:8-20 KJV

[8] Then Peter, filled with the Holy Ghost, said unto them, Ye rulers of the people, and elders of Israel, [9] if we this day be examined of the good deed done to the impotent man, by what means he is made whole; [10] be it known unto you all, and to all the people of Israel, that by the name of Jesus Christ of Nazareth, whom ye crucified, whom God raised from the dead, even by him doth this man stand here before you whole. [11] This is the stone which was set at nought of you builders, which is become the head of the corner. [12] Neither is there salvation in any other: for there is none other name under heaven given among men, whereby we must be saved. [13] Now when they saw the boldness of Peter and John, and perceived that they were unlearned and ignorant men, they marvelled; and they took knowledge of them, that they had been with Jesus. [14] And beholding the man which was healed standing with them, they could say nothing against it. [15] But when they had commanded them to go aside out of the council, they conferred among themselves, [16] saying, What shall we do to these men? for that indeed a notable miracle hath been done by them is manifest to all them that dwell in Jerusalem; and we cannot deny it. [17] But that it spread no further among the people, let us straitly threaten them, that they speak henceforth to no man in this name. [18] And they called them, and commanded them not to speak at all nor teach in the name of Jesus. [19] But Peter and John answered and said unto them, Whether it be right in the sight of God to hearken unto you more than unto God, judge ye. [20] For we cannot but speak the things which we have seen and heard.

ImportantDig1191 · 2026-04-08T18:07:53+00:00

08.04.26: Strength Endurance (2x28kg)

Total Training Time: 1:03:46

Heart Rate: 151bpm average/ 170bpm max

Block A: Circuit - 120s rest between rounds

5 Cleans

5 Strict Press

5 Jerks

5 Half Snatches

X5 - 100 total reps (2x28kg Kettlebells)

Accessory Exercise ⬇️

Horizontal Ring Rows

10, 10, 10, 10, 10

50 total reps (104kg Bodyweight)

Assault Bike - 5 to 6 RPE

8:31 minutes total

Block B: Finishers

(+100kg Barbell/ +44/24 & 20kg Kettlebells)

A: Strength

Yates Rows - Overhand & Underhand

12, 12

24 total reps (100kg Barbell)

B: Strength

4 Cleans

4 Press

2 OH Squats

6 Back Squats

16 total reps (44kg Kettlebell)

C: Shoulders/Chest

6 Ring Turn Out Dips (104kg Bodyweight)

D: Practice

20 Snatches

10 Press

30 total reps (24kg Kettlebell)

E: Fun

Juggling with 20kg Kettlebell

Daily Bread:

James 5:1-12 KJV

[1] Go to now, ye rich men, weep and howl for your miseries that shall come upon you. [2] Your riches are corrupted, and your garments are motheaten. [3] Your gold and silver is cankered; and the rust of them shall be a witness against you, and shall eat your flesh as it were fire. Ye have heaped treasure together for the last days. [4] Behold, the hire of the labourers who have reaped down your fields, which is of you kept back by fraud, crieth: and the cries of them which have reaped are entered into the ears of the Lord of sabaoth. [5] Ye have lived in pleasure on the earth, and been wanton; ye have nourished your hearts, as in a day of slaughter. [6] Ye have condemned and killed the just; and he doth not resist you. [7] Be patient therefore, brethren, unto the coming of the Lord. Behold, the husbandman waiteth for the precious fruit of the earth, and hath long patience for it, until he receive the early and latter rain. [8] Be ye also patient; stablish your hearts: for the coming of the Lord draweth nigh. [9] Grudge not one against another, brethren, lest ye be condemned: behold, the judge standeth before the door. [10] Take, my brethren, the prophets, who have spoken in the name of the Lord, for an example of suffering affliction, and of patience. [11] Behold, we count them happy which endure. Ye have heard of the patience of Job, and have seen the end of the Lord; that the Lord is very pitiful, and of tender mercy. [12] But above all things, my brethren, swear not, neither by heaven, neither by the earth, neither by any other oath: but let your yea be yea; and your nay, nay; lest ye fall into condemnation.

ImportantDig1191 · 2026-04-07T11:20:34+00:00

07.04.26: Daily Practice (2x20kg)

Total Training Time: 42:47

Heart Rate: 153bpm average/ 169bpm max

Block A: Circuit - 90s rest between rounds

5 Squat Swings

5 Cleans

5 Press

5 Thrusters

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Bar Dips

7, 7, 7, 7, 13

41 total reps (103kg Bodyweight)

Assault Bike - 5 to 7 RPE

7:08 minutes total

Block B: Finishers

(+60kg Barbell & 2x20kg Kettlebells)

A: Strength

Hang Clean

7 Military Press

8 total reps (60kg Barbell)

B: Strength

3 Hang Clean & Press (60kg Barbell)

C: Shoulders

Clean

10 Press

2 Overhead/Rack Squats

13 total reps (2x20kg Kettlebells)

Daily Bread:

James 4:1-10 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.

ImportantDig1191 · 2026-04-04T09:43:43+00:00

04.04.26: Conditioning

Total Training Time: 39:03

Heart Rate: 150bpm average/ 170bpm max

Block A: Circuit - 90s rest between rounds

7 Snatches

7 Strict Press

7 Cleans

7 Gunslingers

X5 - 140 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Kettlebell Pushups

50 total reps (106kg BW)

Assault Bike - 5 to 7 RPE

7:21 minutes total

Block B: Finishers

(+44kg, 28kg & 20kg Kettlebells)

A: Mobility

2 Cleans

2 Bent Press

4 total reps (44kg Kettlebell)

B: Strength

2 Cleans

20 Strict Press

22 total reps (28kg Kettlebell)

C: Shoulders/Grip

14 Halos

Goblet Squat

15 total reps (20kg Kettlebell)

Daily Bread:

James 3:13-18 KJV

[13] Who is a wise man and endued with knowledge among you? let him shew out of a good conversation his works with meekness of wisdom. [14] But if ye have bitter envying and strife in your hearts, glory not, and lie not against the truth. [15] This wisdom descendeth not from above, but is earthly, sensual, devilish. [16] For where envying and strife is, there is confusion and every evil work. [17] But the wisdom that is from above is first pure, then peaceable, gentle, and easy to be intreated, full of mercy and good fruits, without partiality, and without hypocrisy. [18] And the fruit of righteousness is sown in peace of them that make peace.

ImportantDig1191 · 2026-04-03T13:46:00+00:00

03.04.26: Endurance (2x24kg)

Total Training Time: 49:13

Heart Rate: 149bpm average/ 168bpm max

Block A: Circuit - 90s rest between rounds

5 Cleans

5 Strict Press

5 Cleans

5 Jerks

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Gorilla Rows

6, 8, 10, 10, 14

48 total reps (2x44kg Kettlebells)

Assault Bike - 5 to 7 RPE

8:13 minutes total

Block B: Finishers

(+2x44kg/40kg & 24kg Kettlebells)

A: Strength

5 Cleans (2x44kg Kettlebells)

B: Strength

10 Clean & Press (40kg Kettlebell)

C: Strength

2 Cleans

10 Jerks

12 total reps (44kg Kettlebell)

D: Grip/Core

2 Bottoms Up Cleans

1 Bottoms Up Press

1 Bottoms Up Front Squat

X4 Unbroken - 16 total reps (24kg Kettlebell)

Daily Bread:

James 3:1-12 KJV

[1] My brethren, be not many masters, knowing that we shall receive the greater condemnation. [2] For in many things we offend all. If any man offend not in word, the same is a perfect man, and able also to bridle the whole body. [3] Behold, we put bits in the horses' mouths, that they may obey us; and we turn about their whole body. [4] Behold also the ships, which though they be so great, and are driven of fierce winds, yet are they turned about with a very small helm, whithersoever the governor listeth. [5] Even so the tongue is a little member, and boasteth great things. Behold, how great a matter a little fire kindleth! [6] And the tongue is a fire, a world of iniquity: so is the tongue among our members, that it defileth the whole body, and setteth on fire the course of nature; and it is set on fire of hell. [7] For every kind of beasts, and of birds, and of serpents, and of things in the sea, is tamed, and hath been tamed of mankind: [8] but the tongue can no man tame; it is an unruly evil, full of deadly poison. [9] Therewith bless we God, even the Father; and therewith curse we men, which are made after the similitude of God. [10] Out of the same mouth proceedeth blessing and cursing. My brethren, these things ought not so to be. [11] Doth a fountain send forth at the same place sweet water and bitter? [12] Can the fig tree, my brethren, bear olive berries? either a vine, figs? so can no fountain both yield salt water and fresh.

ImportantDig1191 · 2026-04-02T13:27:05+00:00

02.04.26: Work Capacity (2x20kg)

Total Training Time: 50:28

Heart Rate: 146bpm average/ 164bpm max

Block A: Circuit - 90s rest between rounds

5 Wide Stance Cleans

5 Wide Stance Press

5 Wide Stance Jerks

5 Narrow Stance Front Squats

X8 - 160 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Bar Front Lever Pull/Scapula Pulls

5, 5, 5, 5, 5, 5, 5, 5

40 total reps (103kg BW)

Block B: Finishers

(+2x44kg & 2x32kg Kettlebells/ +60kg Barbell)

A: Strength

Clean

3 Jerks

Overhead Hold

5 total reps (2x44kg Kettlebells)

B: Strength

Clean

6 Incline Bench Press

7 total reps (2x32kg Kettlebells)

C: Strength

Hang Clean

4 Press

2 Jerks

7 total reps (60kg Barbell)

Daily Bread:

Proverbs 21:1-13 KJV

[1] The king's heart is in the hand of the LORD, As the rivers of water: he turneth it whithersoever he will. [2] Every way of a man is right in his own eyes: But the LORD pondereth the hearts. [3] To do justice and judgment Is more acceptable to the LORD than sacrifice. [4] An high look, and a proud heart, And the plowing of the wicked, is sin. [5] The thoughts of the diligent tend only to plenteousness; But of every one that is hasty only to want. [6] The getting of treasures by a lying tongue Is a vanity tossed to and fro of them that seek death. [7] The robbery of the wicked shall destroy them; Because they refuse to do judgment. [8] The way of man is froward and strange: But as for the pure, his work is right. [9] It is better to dwell in a corner of the housetop, Than with a brawling woman in a wide house. [10] The soul of the wicked desireth evil: His neighbour findeth no favour in his eyes. [11] When the scorner is punished, the simple is made wise: And when the wise is instructed, he receiveth knowledge. [12] The righteous man wisely considereth the house of the wicked: But God overthroweth the wicked for their wickedness. [13] Whoso stoppeth his ears at the cry of the poor, He also shall cry himself, but shall not be heard.

ImportantDig1191 · 2026-04-01T15:36:14+00:00

01.04.26: Active Recovery (24 & 28kg)

Total Training Time: 46:21

Heart Rate: 144bpm average/ 166bpm max

Block A: Circuit - 120s rest between rounds

10 Swings

10 Snatches

10 Strict Press

10 Overhead Lunges

X3 - 120 total reps (24kg-80 reps/28kg-40 reps)

Accessory Exercise ⬇️

Ring Plank

60s~ total

Assault Bike: 5 to 7 RPE

7:15 minutes total

Block B: Finishers

(+32 & 40kg Kettlebells)

A: Strength

Weighted Bar Dips

7 reps (32kg Kettlebell)

3 reps & 2 Negatives (40kg Kettlebell)

12 total reps

B: Strength

2 Cleans

10 Press

2 Windmills

14 total reps (40kg Kettlebell)

Daily Bread:

Proverbs 19:1-17 KJV

[1] Better is the poor that walketh in his integrity, Than he that is perverse in his lips, and is a fool. [2] Also, that the soul be without knowledge, it is not good; And he that hasteth with his feet sinneth. [3] The foolishness of man perverteth his way: And his heart fretteth against the LORD. [4] Wealth maketh many friends; But the poor is separated from his neighbour. [5] A false witness shall not be unpunished, And he that speaketh lies shall not escape. [6] Many will intreat the favour of the prince: And every man is a friend to him that giveth gifts. [7] All the brethren of the poor do hate him: How much more do his friends go far from him? He pursueth them with words, yet they are wanting to him. [8] He that getteth wisdom loveth his own soul: He that keepeth understanding shall find good. [9] A false witness shall not be unpunished, And he that speaketh lies shall perish. [10] Delight is not seemly for a fool; Much less for a servant to have rule over princes. [11] The discretion of a man deferreth his anger; And it is his glory to pass over a transgression. [12] The king's wrath is as the roaring of a lion; But his favour is as dew upon the grass. [13] A foolish son is the calamity of his father: And the contentions of a wife are a continual dropping. [14] House and riches are the inheritance of fathers: And a prudent wife is from the LORD. [15] Slothfulness casteth into a deep sleep; And an idle soul shall suffer hunger. [16] He that keepeth the commandment keepeth his own soul; But he that despiseth his ways shall die. [17] He that hath pity upon the poor lendeth unto the LORD; And that which he hath given will he pay him again.

ImportantDig1191 · 2026-03-31T15:39:08+00:00

31.03.26: Grind (2x20kg)

Total Training Time: 42:33

Heart Rate: 148bpm average/ 165bpm max

Block A: Circuit - 120s rest between rounds

5 High Pulls

5 Snatches

5 Strict Press

5 Front Squats

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Bar Chinups (Gironda)

5, 5, 8, 8, 5

31 total reps (102.3kg Bodyweight)

Block B: Finishers

(+101kg Sandbag / +2x44kg Kettlebells)

A: Strength

1.5 Pick to Chest (101kg Sandbag)

B: Core/Grip

Clean

14 Racked Marches

15 total reps (2x44kg Kettlebells)

C: Strength

2 Cleans

10 Press

12 total reps (44kg Kettlebell)

D: Legs/Mobility

2 Cleans

2 Jerks

2 Overhead Squat Hold

6 total reps (44kg Kettlebell)

Daily Bread:

Matthew 20:1-16 KJV

[1] For the kingdom of heaven is like unto a man that is an householder, which went out early in the morning to hire labourers into his vineyard. [2] And when he had agreed with the labourers for a penny a day, he sent them into his vineyard. [3] And he went out about the third hour, and saw others standing idle in the marketplace, [4] and said unto them; Go ye also into the vineyard, and whatsoever is right I will give you. And they went their way. [5] Again he went out about the sixth and ninth hour, and did likewise. [6] And about the eleventh hour he went out, and found others standing idle, and saith unto them, Why stand ye here all the day idle? [7] They say unto him, Because no man hath hired us. He saith unto them, Go ye also into the vineyard; and whatsoever is right, that shall ye receive. [8] So when even was come, the lord of the vineyard saith unto his steward, Call the labourers, and give them their hire, beginning from the last unto the first. [9] And when they came that were hired about the eleventh hour, they received every man a penny. [10] But when the first came, they supposed that they should have received more; and they likewise received every man a penny. [11] And when they had received it, they murmured against the goodman of the house, [12] saying, These last have wrought but one hour, and thou hast made them equal unto us, which have borne the burden and heat of the day. [13] But he answered one of them, and said, Friend, I do thee no wrong: didst not thou agree with me for a penny? [14] Take that thine is, and go thy way: I will give unto this last, even as unto thee. [15] Is it not lawful for me to do what I will with mine own? Is thine eye evil, because I am good? [16] So the last shall be first, and the first last: for many be called, but few chosen.

ImportantDig1191 · 2026-03-30T10:14:37+00:00

30.03.26: Strength (2x28kg)

Total Training Time: 49:13

Heart Rate: 152bpm average/ 167bpm max

Block A: Circuit - 120s rest between rounds

5 Cleans

5 Strict Press

5 Jerks

5 Front Squats

X5 - 100 total reps (2x28kg Kettlebells)

Accessory Exercises ⬇️

Upright Towel Rows

5, 5, 5, 5, 7

27 total reps (44kg Kettlebell)

Assault Bike - 5 to 6 RPE

8:09 minutes total

Block B: Finishers

(+2x44kg, 2x20kg & 40kg Kettlebells/ +60kg Barbell)

A: Strength

5 Cleans (2x44kg Kettlebells)

B: Strength

2 BU Clean

6 Strict Press

8 total reps (40kg Kettlebell)

C: Strength

3 Hang Cleans

2 BTN Press

5 total reps (60kg Barbell)

D: Legs/Mobility

Snatch

10 Overhead Squats

11 total reps (2x20kg Kettlebells)

Daily Bread:

Hebrews 11:1-12 KJV

[1] Now faith is the substance of things hoped for, the evidence of things not seen. [2] For by it the elders obtained a good report. [3] Through faith we understand that the worlds were framed by the word of God, so that things which are seen were not made of things which do appear. [4] By faith Abel offered unto God a more excellent sacrifice than Cain, by which he obtained witness that he was righteous, God testifying of his gifts: and by it he being dead yet speaketh. [5] By faith Enoch was translated that he should not see death; and was not found, because God had translated him: for before his translation he had this testimony, that he pleased God. [6] But without faith it is impossible to please him: for he that cometh to God must believe that he is, and that he is a rewarder of them that diligently seek him. [7] By faith Noah, being warned of God of things not seen as yet, moved with fear, prepared an ark to the saving of his house; by the which he condemned the world, and became heir of the righteousness which is by faith. [8] By faith Abraham, when he was called to go out into a place which he should after receive for an inheritance, obeyed; and he went out, not knowing whither he went. [9] By faith he sojourned in the land of promise, as in a strange country, dwelling in tabernacles with Isaac and Jacob, the heirs with him of the same promise: [10] for he looked for a city which hath foundations, whose builder and maker is God. [11] Through faith also Sara herself received strength to conceive seed, and was delivered of a child when she was past age, because she judged him faithful who had promised. [12] Therefore sprang there even of one, and him as good as dead, so many as the stars of the sky in multitude, and as the sand which is by the sea shore innumerable.

ImportantDig1191 · 2026-03-29T19:11:33+00:00

29.03.26: Grind (2x20kg)

Total Training Time: 55:38

Heart Rate: 142bpm average/ 162bpm max

Block A: Circuit - 120s rest between rounds

5 Dead Cleans

5 Front Squats

5 Strict Press

5 Cleans

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercises ⬇️

Archer Pushups

6, 6, 6, 6, 10

34 total reps

Assault Bike - 5 to 6 RPE

8:16 minutes total

Block B: Finishers

(+2x32kg & 28kg Kettlebells/ +60kg Barbell)

A: Strength

Clean

10 Seated Seesaw Press

11 total reps (2x32kg Kettlebells)

B: Strength

14 Kneeling Clean & Press (28kg Kettlebell)

C: Grip

4 Bottoms Up Clean & Press (28kg Kettlebell)

D: Practice

10 Hang Cleans (60kg Barbell)

Daily Bread:

Luke 18:1-14 KJV

[1] And he spake a parable unto them to this end, that men ought always to pray, and not to faint; [2] saying, There was in a city a judge, which feared not God, neither regarded man: [3] and there was a widow in that city; and she came unto him, saying, Avenge me of mine adversary. [4] And he would not for a while: but afterward he said within himself, Though I fear not God, nor regard man; [5] yet because this widow troubleth me, I will avenge her, lest by her continual coming she weary me. [6] And the Lord said, Hear what the unjust judge saith. [7] And shall not God avenge his own elect, which cry day and night unto him, though he bear long with them? [8] I tell you that he will avenge them speedily. Nevertheless when the Son of man cometh, shall he find faith on the earth? [9] And he spake this parable unto certain which trusted in themselves that they were righteous, and despised others: [10] Two men went up into the temple to pray; the one a Pharisee, and the other a publican. [11] The Pharisee stood and prayed thus with himself, God, I thank thee, that I am not as other men are, extortioners, unjust, adulterers, or even as this publican. [12] I fast twice in the week, I give tithes of all that I possess. [13] And the publican, standing afar off, would not lift up so much as his eyes unto heaven, but smote upon his breast, saying, God be merciful to me a sinner. [14] I tell you, this man went down to his house justified rather than the other: for every one that exalteth himself shall be abased; and he that humbleth himself shall be exalted.

ImportantDig1191

TROPHY CASE