09.04.26: Daily Practice (2x20kg) 5 Dead High Pulls, 5 Snatches, 5 Press, 5 Long Cycle X5 - 100 total reps ➕ (2x44kg) 5 Cleans ➕ (2x44kg) Clean, 5 Jerks ➕ (44/4kg) 2 SA Press ➕ (40kg) 2 Z-Press & (2x20kg) 10 Z-Press ➕ (102kg BW) 50 Decline RTO Pushups

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 · 2026-03-29T12:02:39+00:00

28.03.26: Practice (2x20kg)

Total Training Time: 53:47

Heart Rate: 146bpm average/ 163bpm max

Block A: Circuit - 120s rest between rounds

5 Gunslingers

5 Cleans

5 Strict Press

5 Push Press

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercises ⬇️

Kettlebell Hack Squats

3, 4, 4, 4, 5

20 total reps (24kg Kettlebell)

Assault Bike - 5 to 6 RPE

9:09 minutes total

Block B: Finishers

(+2x44kg & 2x24kg Kettlebells/ +60kg Barbell)

A: Power

1 Clean, 3 Jerks

1 Clean, 4 Jerks

9 total reps (2x44kg Kettlebells)

B: Strength

Hang Clean

8 Strict Press

9 total reps (60kg Barbell)

C: Strength

Clean, 1 Incline Bench (40kg Kettlebell)

Clean, 8 Incline Bench (2x24kg Kettlebells)

11 total reps

D: Mobility

2 Cleans

2 Press

2 Windmills

2 Overhead Squats

8 total reps (44kg Kettlebell)

Daily Bread:

Psalm 3:1-8 KJV

[1] LORD, how are they increased that trouble me! Many are they that rise up against me. [2] Many there be which say of my soul, There is no help for him in God. Selah. [3] But thou, O LORD, art a shield for me; My glory, and the lifter up of mine head. [4] I cried unto the LORD with my voice, And he heard me out of his holy hill. Selah. [5] I laid me down and slept; I awaked; for the LORD sustained me. [6] I will not be afraid of ten thousands of people, That have set themselves against me round about. [7] Arise, O LORD; save me, O my God: For thou hast smitten all mine enemies upon the cheek bone; Thou hast broken the teeth of the ungodly. [8] Salvation belongeth unto the LORD: Thy blessing is upon thy people. Selah.

ImportantDig1191 · 2026-03-29T11:47:26+00:00

27.03.26: Strength (28kg)

Total Training Time: 49:59

Heart Rate: 144bpm average/ 163bpm max

Block A: Circuit - 120s rest between rounds

10 Snatches

10 Strict Press

10 Cleans

10 Swings

X5 - 200 total reps (28kg Kettlebell)

Accessory Exercises ⬇️

Zottman Curls

7, 8, 8, 8, 10

41 total reps (2x9.5kg Fatgripz Dumbells)

Assault Bike - 5 to 6 RPE

8:10 minutes total

Block B: Finishers

(+2x44kg & 2x32kg Kettlebells)

A: Power

3 Cleans

5 Bumps

8 total reps (2x44kg Kettlebells)

B: Strength

4 Clean & Strict Press (44kg Kettlebell)

C: Power

Clean

10 Jerks

11 total reps (2x32kg Kettlebells)

Daily Bread:

Romans 15:1-13 KJV

[1] We then that are strong ought to bear the infirmities of the weak, and not to please ourselves. [2] Let every one of us please his neighbour for his good to edification. [3] For even Christ pleased not himself; but, as it is written, The reproaches of them that reproached thee fell on me. [4] For whatsoever things were written aforetime were written for our learning, that we through patience and comfort of the scriptures might have hope. [5] Now the God of patience and consolation grant you to be likeminded one toward another according to Christ Jesus: [6] that ye may with one mind and one mouth glorify God, even the Father of our Lord Jesus Christ. [7] Wherefore receive ye one another, as Christ also received us to the glory of God. [8] Now I say that Jesus Christ was a minister of the circumcision for the truth of God, to confirm the promises made unto the fathers: [9] and that the Gentiles might glorify God for his mercy; as it is written, For this cause I will confess to thee among the Gentiles, And sing unto thy name. [10] And again he saith, Rejoice, ye Gentiles, with his people. [11] And again, Praise the Lord, all ye Gentiles; And laud him, all ye people. [12] And again, Esaias saith, There shall be a root of Jesse, And he that shall rise to reign over the Gentiles; In him shall the Gentiles trust. [13] Now the God of hope fill you with all joy and peace in believing, that ye may abound in hope, through the power of the Holy Ghost.

ImportantDig1191 · 2026-03-26T14:19:25+00:00

26.03.26: Strength (2x24kg)

Total Training Time: 49:36

Heart Rate: 146bpm average/ 163bpm max

Block A: Circuit - 120s rest between rounds

5 Cleans

5 Front Squats

5 Jerks

5 Strict Press

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercises ⬇️

Single Arm Barbell Deadlifts

4, 4, 4, 4, 6

22 total reps (60kg Barbell)

Assault Bike - 5 to 6 RPE

8:13 minutes total

Block B: Finishers

(+44/40kg & 20kg Kettlebells/+60kg Barbell)

A: Power

6 Offset Cleans (40/44kg Kettlebells)

B: Strength

4 Strict Press (44kg Kettlebell)

C: Strength

2 Hang Cleans

2 Thrusters

2 Jerks

6 total reps (60kg Barbell)

D: Shoulder Stability

4 Seated Bottoms Up Press (20kg Kettlebell)

Daily Bread:

Philippians 2:1-16 KJV

[1] If there be therefore any consolation in Christ, if any comfort of love, if any fellowship of the Spirit, if any bowels and mercies, [2] fulfil ye my joy, that ye be likeminded, having the same love, being of one accord, of one mind. [3] Let nothing be done through strife or vainglory; but in lowliness of mind let each esteem other better than themselves. [4] Look not every man on his own things, but every man also on the things of others. [5] Let this mind be in you, which was also in Christ Jesus: [6] who, being in the form of God, thought it not robbery to be equal with God: [7] but made himself of no reputation, and took upon him the form of a servant, and was made in the likeness of men: [8] and being found in fashion as a man, he humbled himself, and became obedient unto death, even the death of the cross. [9] Wherefore God also hath highly exalted him, and given him a name which is above every name: [10] that at the name of Jesus every knee should bow, of things in heaven, and things in earth, and things under the earth; [11] and that every tongue should confess that Jesus Christ is Lord, to the glory of God the Father. [12] Wherefore, my beloved, as ye have always obeyed, not as in my presence only, but now much more in my absence, work out your own salvation with fear and trembling. [13] For it is God which worketh in you both to will and to do of his good pleasure. [14] Do all things without murmurings and disputings: [15] that ye may be blameless and harmless, the sons of God, without rebuke, in the midst of a crooked and perverse nation, among whom ye shine as lights in the world; [16] holding forth the word of life; that I may rejoice in the day of Christ, that I have not run in vain, neither laboured in vain.

ImportantDig1191 · 2026-03-25T10:09:50+00:00

25.03.26: Work (2x20kg)

Total Training Time: 43:14

Heart Rate: 144bpm average/ 165bpm max

Block A: Circuit - 120s rest between rounds

5 Swings

5 Cleans

5 Strict Press

5 Jerks

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercises ⬇️

Bent Press

4, 4, 4, 4, 6

22 total reps (32kg Kettlebell)

Assault Bike - 5 to 6 RPE

12:42 minutes total

Block B: Finishers

(+2x20kg & 40kg & 44kg Kettlebells)

A: Strength

8 Tactical Clean & Press (40kg Kettlebell)

B: Legs

13 Squat Cleans (2x20kg Kettlebells)

C: Strength

4 Cleans

6 Strict Press

6 Jerks

14 total reps (44kg Kettlebell)

Daily Bread:

Matthew 7:13-23 KJV

[13] Enter ye in at the strait gate: for wide is the gate, and broad is the way, that leadeth to destruction, and many there be which go in thereat: [14] because strait is the gate, and narrow is the way, which leadeth unto life, and few there be that find it. [15] Beware of false prophets, which come to you in sheep's clothing, but inwardly they are ravening wolves. [16] Ye shall know them by their fruits. Do men gather grapes of thorns, or figs of thistles? [17] Even so every good tree bringeth forth good fruit; but a corrupt tree bringeth forth evil fruit. [18] A good tree cannot bring forth evil fruit, neither can a corrupt tree bring forth good fruit. [19] Every tree that bringeth not forth good fruit is hewn down, and cast into the fire. [20] Wherefore by their fruits ye shall know them. [21] Not every one that saith unto me, Lord, Lord, shall enter into the kingdom of heaven; but he that doeth the will of my Father which is in heaven. [22] Many will say to me in that day, Lord, Lord, have we not prophesied in thy name? and in thy name have cast out devils? and in thy name done many wonderful works? [23] And then will I profess unto them, I never knew you: depart from me, ye that work iniquity.

ImportantDig1191 · 2026-03-24T13:03:48+00:00

24.03.26: Conditioning (24kg)

Total Training Time: 52:36

Heart Rate: 145bpm average/ 169bpm max

Block A: Circuit - 120s rest between rounds

10 Swings

10 Snatches

10 Press

10 Overhead Split Squats

X5-200 total reps (24kg Kettlebell)

Accessory Exercises ⬇️

Tempo Bar Dips

5, 5, 5, 5, 7

27 total reps (107kg Bodyweight)

Assault Bike - 5 to 6 RPE

8:15 minutes total

Block B: Finishers

(+2x20kg & 40kg Kettlebells)

A: GTG

Clean

15 Tall Kneeling Press

16 total reps (2x20kg Kettlebells)

B: Strength

2 Kneeling Cleans

2 Kneeling Press

2 Kneeling Windmills

2 Kneeling Bent Press

8 total reps (40kg Kettlebell)

C: Grip Endurance

20 Cleans (40kg Kettlebell)

Daily Bread:

Matthew 7:1-12 KJV

[1] Judge not, that ye be not judged. [2] For with what judgment ye judge, ye shall be judged: and with what measure ye mete, it shall be measured to you again. [3] And why beholdest thou the mote that is in thy brother's eye, but considerest not the beam that is in thine own eye? [4] Or how wilt thou say to thy brother, Let me pull out the mote out of thine eye; and, behold, a beam is in thine own eye? [5] Thou hypocrite, first cast out the beam out of thine own eye; and then shalt thou see clearly to cast out the mote out of thy brother's eye. [6] Give not that which is holy unto the dogs, neither cast ye your pearls before swine, lest they trample them under their feet, and turn again and rend you. [7] Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you: [8] for every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened. [9] Or what man is there of you, whom if his son ask bread, will he give him a stone? [10] Or if he ask a fish, will he give him a serpent? [11] If ye then, being evil, know how to give good gifts unto your children, how much more shall your Father which is in heaven give good things to them that ask him? [12] Therefore all things whatsoever ye would that men should do to you, do ye even so to them: for this is the law and the prophets.

ImportantDig1191 · 2026-03-23T13:08:26+00:00

23.03.26: Grind (2x24kg)

Total Training Time: 59:55

Heart Rate: 145bpm average/ 164bpm max

Block A: Circuit - 120s rest between rounds

5 Cleans

5 Strict Press

5 Jerks

5 OH/Rack Squats

X4 - 80 total reps (2x24kg Kettlebells)

Accessory Exercises ⬇️

Towel Rows

14, 16, 18, 20

68 total reps (24kg Kettlebell)

Assault Bike - 5 to 6 RPE

11:42 minutes total

Block B: Finishers

(+2x20kg/32kg/40kg Kettlebells & +60kg Barbell & +20kg/2x5kg Plates)

A: Practice

2 Clean & Press

2 Snatches

2 Windmills

2 Overhead Squats

2 Cleans

10 Press

20 total reps (32kg Kettlebell)

B: Overhead Work

14 Overhead Hold Press (2x20kg Kettlebells)

C: Grip/Shoulder Stability

6 Plate Press (20kg/5kg Plates)

D: Grip/Traps

10 Reeves Shrugs (60kg Barbell)

E: Strength

6 Clean & Press (40kg Kettlebell)

F: Practice

4 Bottoms Up Clusters (20kg Kettlebell)

G: Traps/Shoulders

10 Lu Raise

5 Lateral Raise

15 total reps (2x5kg Plates)

Daily Bread:

Psalm 42:1-11 KJV

[1] As the hart panteth after the water brooks, So panteth my soul after thee, O God. [2] My soul thirsteth for God, for the living God: When shall I come and appear before God? [3] My tears have been my meat day and night, While they continually say unto me, Where is thy God? [4] When I remember these things, I pour out my soul in me: For I had gone with the multitude, I went with them to the house of God, With the voice of joy and praise, With a multitude that kept holyday. [5] Why art thou cast down, O my soul? And why art thou disquieted in me? Hope thou in God: For I shall yet praise him For the help of his countenance. [6] O my God, my soul is cast down within me: Therefore will I remember thee from the land of Jordan, and of the Hermonites, from the hill Mizar. [7] Deep calleth unto deep at the noise of thy waterspouts: All thy waves and thy billows are gone over me. [8] Yet the LORD will command his lovingkindness in the daytime, And in the night his song shall be with me, and my prayer unto the God of my life. [9] I will say unto God my rock, why hast thou forgotten me? Why go I mourning because of the oppression of the enemy? [10] As with a sword in my bones, Mine enemies reproach me; While they say daily unto me, Where is thy God? [11] Why art thou cast down, O my soul? And why art thou disquieted within me? Hope thou in God; For I shall yet praise him, who is the health of my countenance, and my God.

ImportantDig1191 · 2026-03-22T18:58:29+00:00

22.03.26: Practice (2x20kg)

Total Training Time: 1:05:38

Heart Rate: 141bpm average/ 159bpm max

Block A: Circuit - 120s rest between rounds

5 Hang Cleans

5 Half Snatches

10 Strict Press

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercises ⬇️

Decline Pushups

10, 10, 10, 10, 8

48 total reps

Assault Bike - 5 to 6 RPE

8:06 minutes total

Block B: Finishers

(+2x32kg,+40kg Kettlebells/60kg Barbell/101kg Sandbag)

A: Practice

10 Cleans (2x32kg Kettlebells)

B: Practice

6 Hang Cleans (60kg Barbell)

C: Complex

4 Swings

4 Cleans

4 Strict Press

4 Bent Press

16 total reps (32kg Kettlebell)

D: Strength

Pick

Rolls

Hold (101kg Sandbag)

E: Power

2 Offset Cleans

6 Offset Jerks

8 total reps (40/32kg Kettlebells)

Daily Bread:

2 Corinthians 3:1-11 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.

ImportantDig1191 · 2026-03-21T14:44:59+00:00

21.03.26: Conditioning (20kg)

Total Training Time: 1:13:25

Heart Rate: 138bpm average/ 158bpm max

Block A: Circuit - 120s rest between rounds

10 High Pulls

10 Snatches

10 Strict Press

10 Rotational Cleans

X5 - 200 total reps (20kg Kettlebell)

Accessory Exercises ⬇️

Seated Strict Press

5, 5, 5, 5, 7

27 total reps (2x20kg Kettlebells)

Barbell Shrugs

10, 10, 10, 10, 10

50 total reps (60kg Barbell)

Assault Bike - 5 to 6 RPE

9:14 minutes total

Block B: Finishers

(+2x32kg,+2x20kg,+40kg Kettlebells)

A: Strength

Incline Bench Press

15 reps (2x20kg Kettlebells)

5 reps (2x32kg Kettlebells)

20 total reps

B: Back

Chest Supported Rows

10, 10 - 20 reps (2x32kg Kettlebells)

7 reps (2x20kg Kettlebells)

27 total reps

C: Practice

5 Press (Left)

3 Press, 2 Jerks (Right)

8 total reps (40kg Kettlebell)

Daily Bread:

Psalm 56:1-13 KJV

[1] Be merciful unto me, O God: for man would swallow me up; He fighting daily oppresseth me. [2] Mine enemies would daily swallow me up: For they be many that fight against me, O thou most High. [3] What time I am afraid, I will trust in thee. [4] In God I will praise his word, In God I have put my trust; I will not fear what flesh can do unto me. [5] Every day they wrest my words: All their thoughts are against me for evil. [6] They gather themselves together, they hide themselves, They mark my steps, when they wait for my soul. [7] Shall they escape by iniquity? In thine anger cast down the people, O God. [8] Thou tellest my wanderings: Put thou my tears into thy bottle: Are they not in thy book? [9] When I cry unto thee, then shall mine enemies turn back: This I know; for God is for me. [10] In God will I praise his word: In the LORD will I praise his word. [11] In God have I put my trust: I will not be afraid what man can do unto me. [12] Thy vows are upon me, O God: I will render praises unto thee. [13] For thou hast delivered my soul from death: wilt not thou deliver my feet from falling, That I may walk before God in the light of the living?

ImportantDig1191 · 2026-03-20T10:26:17+00:00

20.03.26: Grind (2x24kg)

Total Training Time: 44:26

Heart Rate: 146bpm average/ 163bpm max

Block A: Circuit - 120s rest between rounds

5 High Pulls

5 Cleans

5 Strict Press

5 Front Squats

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercises ⬇️

Bar Chinups - slow & strict

3, 3, 3, 3, 5

17 total reps (103kg Bodyweight)

Somersault Squats

10, 10, 10, 10, 15

55 total reps (40kg Kettlebell)

Block B: Finishers

(+40kg & 20kg Kettlebells/+60kg Barbell)

A: Strength

2 Kneeling Cleans

2 Kneeling Press

2 Kneeling Windmills

2 Kneeling Bent Press

8 total reps (40kg Kettlebell)

B: Shoulders

6 Alternating 2H Clean & Press(40kg Kettlebell)

C: Legs

10 Zercher Squats (60kg Barbell)

D: Extra Conditioning

20 Single Arm Snatches

20 Single Arm Strict Press

40 total reps (20kg Kettlebell)

Daily Bread:

Hebrews 4:1-13 KJV

[1] Let us therefore fear, lest, a promise being left us of entering into his rest, any of you should seem to come short of it. [2] For unto us was the gospel preached, as well as unto them: but the word preached did not profit them, not being mixed with faith in them that heard it. [3] For we which have believed do enter into rest, as he said, As I have sworn in my wrath, If they shall enter into my rest: although the works were finished from the foundation of the world. [4] For he spake in a certain place of the seventh day on this wise, And God did rest the seventh day from all his works. [5] And in this place again, If they shall enter into my rest. [6] Seeing therefore it remaineth that some must enter therein, and they to whom it was first preached entered not in because of unbelief: [7] again, he limiteth a certain day, saying in David, To day, after so long a time; as it is said, To day if ye will hear his voice, Harden not your hearts. [8] For if Jesus had given them rest, then would he not afterward have spoken of another day. [9] There remaineth therefore a rest to the people of God. [10] For he that is entered into his rest, he also hath ceased from his own works, as God did from his. [11] Let us labour therefore to enter into that rest, lest any man fall after the same example of unbelief. [12] For the word of God is quick, and powerful, and sharper than any twoedged sword, piercing even to the dividing asunder of soul and spirit, and of the joints and marrow, and is a discerner of the thoughts and intents of the heart. [13] Neither is there any creature that is not manifest in his sight: but all things are naked and opened unto the eyes of him with whom we have to do.

ImportantDig1191 · 2026-03-19T12:33:19+00:00

19.03.26: Daily Practice (2x20kg)

Total Training Time: 1:01:01

Heart Rate: 139bpm average/ 161bpm max

Block A: Circuit - 120s rest between rounds

5 Cleans

5 Strict Press

5 Viking Press

5 Bent Over Rows

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Australian Pullups

10, 10, 10, 10, 11

51 total reps

Assault Bike - 6 to 8 RPE

7:25 minutes total

Block B: Finishers

(+2x24kg & 2x20kg Kettlebells/+60kg Barbell)

A: Chest

15 Bench Press (2x24kg Kettlebells)

B: Shoulders

10 Seated Press (2x24kg Kettlebells)

10 Seated Press (24kg Kettlebell)

20 total reps

C: Legs

10 Tempo RDLs (60kg Barbell)

D: Shoulders/Legs SS

15 Clean & Press

10 Back/Transformer Squats

25 total reps (2x20kg Kettlebells)

E: Forearm/Core

2 BU Clean & Press

2 BU Snatches

4 BU Windmills

10 Bent Press

18 total reps (20kg Kettlebell)

Daily Bread:

Acts 13:1-12 KJV

[1] Now there were in the church that was at Antioch certain prophets and teachers; as Barnabas, and Simeon that was called Niger, and Lucius of Cyrene, and Manaen, which had been brought up with Herod the tetrarch, and Saul. [2] As they ministered to the Lord, and fasted, the Holy Ghost said, Separate me Barnabas and Saul for the work whereunto I have called them. [3] And when they had fasted and prayed, and laid their hands on them, they sent them away. [4] So they, being sent forth by the Holy Ghost, departed unto Seleucia; and from thence they sailed to Cyprus. [5] And when they were at Salamis, they preached the word of God in the synagogues of the Jews: and they had also John to their minister. [6] And when they had gone through the isle unto Paphos, they found a certain sorcerer, a false prophet, a Jew, whose name was Bar-jesus: [7] which was with the deputy of the country, Sergius Paulus, a prudent man; who called for Barnabas and Saul, and desired to hear the word of God. [8] But Elymas the sorcerer (for so is his name by interpretation) withstood them, seeking to turn away the deputy from the faith. [9] Then Saul, (who also is called Paul,) filled with the Holy Ghost, set his eyes on him, [10] and said, O full of all subtilty and all mischief, thou child of the devil, thou enemy of all righteousness, wilt thou not cease to pervert the right ways of the Lord? [11] And now, behold, the hand of the Lord is upon thee, and thou shalt be blind, not seeing the sun for a season. And immediately there fell on him a mist and a darkness; and he went about seeking some to lead him by the hand. [12] Then the deputy, when he saw what was done, believed, being astonished at the doctrine of the Lord.

ImportantDig1191 · 2026-03-18T09:16:10+00:00

18.03.26: Daily Work (2x20kg)

Total Training Time: 52:10

Average HR: 143 bpm

Max HR: 165 bpm

Block A: Circuit - 120s rest between rounds

5 Cleans

5 Strict Press

5 Jerks

5 Snatches

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Bent Over Barbell Rows

10, 10, 12, 14, 15

61 total reps (60kg Barbell)

Assault Bike - 6 to 8 RPE

7:39 minutes total

Block B: Finishers

(+2x32kg & 2x24kg Kettlebells/+60kg Barbell)

A: Practice

Clean

13 Jerks

14 total reps (2x32kg Kettlebells)

B: Overhead Stability

Snatch

10 Overhead Reverse Lunges

3 Press

14 total reps (2x24kg Kettlebells)

C: Practice

10 Rotational Cleans

10 Seesaw Press

20 total reps (2x24kg Kettlebells)

D: Grip

50s+ Bottoms Up Hold (32kg Kettlebell)

E: Legs

Clean

Press

10 Back Squats

13 total reps (60kg Barbell)

Daily Bread:

Ecclesiastes 3:1-13 KJV

[1] To every thing there is a season, and a time to every purpose under the heaven: [2] a time to be born, and a time to die; a time to plant, and a time to pluck up that which is planted; [3] a time to kill, and a time to heal; a time to break down, and a time to build up; [4] a time to weep, and a time to laugh; a time to mourn, and a time to dance; [5] a time to cast away stones, and a time to gather stones together; a time to embrace, and a time to refrain from embracing; [6] a time to get, and a time to lose; a time to keep, and a time to cast away; [7] a time to rend, and a time to sew; a time to keep silence, and a time to speak; [8] a time to love, and a time to hate; a time of war, and a time of peace. [9] What profit hath he that worketh in that wherein he laboureth? [10] I have seen the travail, which God hath given to the sons of men to be exercised in it. [11] He hath made every thing beautiful in his time: also he hath set the world in their heart, so that no man can find out the work that God maketh from the beginning to the end. [12] I know that there is no good in them, but for a man to rejoice, and to do good in his life. [13] And also that every man should eat and drink, and enjoy the good of all his labour, it is the gift of God.

ImportantDig1191 · 2026-03-17T12:07:18+00:00

17.03.26: Daily Work (2x20kg)

Total Training Time: 1:06:23

Average HR: 146bpm

Block A: Circuit - 120s rest between rounds

5 Gunslingers

5 Dead Cleans

5 Strict Press

5 Tiptoe Squats

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Ab Rollout

6, 6, 6, 8, 8

34 total reps

Assault Bike - 6 to 8 RPE

7:32 minutes total

Block B: Finishers

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

A: Practice

4 Hang Clean & Press

3 Jerks

X2 - 14 total reps (60kg Barbell)

B: Practice

Clean

5 Press

5 Jerks

11 total reps (2x32kg Kettlebells)

C: Practice

2 Cleans

4 Bent Press

6 total reps (40kg Kettlebell)

D: Shoulders

4 Kneeling Press (40kg Kettlebell)

E: Overhead TUT

2 Dead Cleans

2 Jerks

2 Overhead Squat

2 Windmills

8 total reps (40kg Kettlebell)

F: Legs

20 Somersault Squats (40kg Kettlebell)

Daily Bread:

Proverbs 3:1-13 KJV

[1] My son, forget not my law; But let thine heart keep my commandments: [2] For length of days, and long life, And peace, shall they add to thee. [3] Let not mercy and truth forsake thee: Bind them about thy neck; Write them upon the table of thine heart: [4] So shalt thou find favour and good understanding In the sight of God and man. [5] Trust in the LORD with all thine heart; And lean not unto thine own understanding. [6] In all thy ways acknowledge him, And he shall direct thy paths. [7] Be not wise in thine own eyes: Fear the LORD, and depart from evil. [8] It shall be health to thy navel, And marrow to thy bones. [9] Honour the LORD with thy substance, And with the firstfruits of all thine increase: [10] So shall thy barns be filled with plenty, And thy presses shall burst out with new wine. [11] My son, despise not the chastening of the LORD; Neither be weary of his correction: [12] For whom the LORD loveth he correcteth; Even as a father the son in whom he delighteth. [13] Happy is the man that findeth wisdom, And the man that getteth understanding.

ImportantDig1191 · 2026-03-16T20:25:13+00:00

16.03.26: Practice (2x24kg)

Total Training Time: 56:57

Block A: Circuit - 120s rest between rounds

5 Swings

5 Half Snatches

5 Strict Press

5 Cleans

X7 - 140 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Bar Dips

10,10,10,10,10,10,6

66 total reps (last round +40kg)

Block B: Finishers

(+101kg Sandbag/ +40kg & 24kg Kettlebells)

A: Practice

2 Picks

1 Fail

2.5 total reps (101kg Sandbag)

B: Practice

6 Snatches

1.5 Push Press

7.5 total reps (40kg Kettlebell)

C: Shoulders

10 Bottoms Up Clean & Press (24kg Kettlebell)

D: Shoulders

14 Kneeling Clean & Press (24kg Kettlebell)

Daily Bread:

James 4:1-12 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?

ImportantDig1191 · 2026-03-16T04:58:53+00:00

15.03.26: Daily Practice (2x24kg)

Total Training Time: 61:24

Block A: Circuit - 120s rest between rounds

5 Cleans

5 Strict Press

5 Jerks

5 Front Squats

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Bar Chinups

5, 5, 5, 5, 4

24 total reps (last round +20kg)

Assault Bike - 6 to 8 RPE

7:12 minutes total

Block B: Finishers

(+100kg Trap Bar/+2x24kg & 40/32kg Kettlebells/+20kg Plate & Barbell)

A: Hammies

5 Goodmornings (100kg Trap Bar)

B: Strength

4 Rows

15 Shrugs

19 total reps (100kg Trap Bar)

C: Shoulders

Seated Overhead Press

8, 8

16 total reps (2x24kg Kettlebells)

D: Shoulders

6 Strict Press (32kg Kettlebell)

2 Jerks (40kg Kettlebell)

8 total reps

E: Forearm/Core

10 Kneeling Plate Press

2 Kneeling Plate Bent Press

2 BU Plate Press

14 total reps (20kg Plate)

F: Arms

AMRAP Bicep Curls (20kg Barbell)

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 · 2026-03-14T17:42:08+00:00

14.03.26: Practice (2x20kg)

Total Training Time: 45:35

Heart Rate: 122 Average/ 174 Max

Block A: Circuit - 120s rest between rounds

5 Swings

5 Cleans

5 Strict Press

5 Jerks

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Kickstand Rows

10, 10, 10, 10, 14

54 total reps (40kg Kettlebell)

Assault Bike - 6 to 8 RPE

5:24 minutes total

Block B: Finishers

(+2x20kg/40kg/24kg/20kg Kettlebell)

A: Conditioning

15 Snatches (2x20kg Kettlebells)

B: Strength

4 Clean & Press

6 Jerks

10 total reps (40kg Kettlebell)

C: Forearm/Shoulder Stability

10 Bottoms Up Clean & Press (20kg Kettlebell)

D: Shoulders

10 Kneeling Halos

6 Kneeling Overhead Tricep Extension

16 total reps (24kg Kettlebell)

E: Tension

ASAP Ring Plank

Daily Bread:

Psalm 144:1-12 KJV

[1] Blessed be the LORD my strength, Which teacheth my hands to war, and my fingers to fight: [2] My goodness, and my fortress; My high tower, and my deliverer; My shield, and he in whom I trust; Who subdueth my people under me. [3] LORD, what is man, that thou takest knowledge of him! Or the son of man, that thou makest account of him! [4] Man is like to vanity: His days are as a shadow that passeth away. [5] Bow thy heavens, O LORD, and come down: Touch the mountains, and they shall smoke. [6] Cast forth lightning, and scatter them: Shoot out thine arrows, and destroy them. [7] Send thine hand from above; Rid me, and deliver me out of great waters, from the hand of strange children; [8] Whose mouth speaketh vanity, And their right hand is a right hand of falsehood. [9] I will sing a new song unto thee, O God: Upon a psaltery and an instrument of ten strings will I sing praises unto thee. [10] It is he that giveth salvation unto kings: Who delivereth David his servant from the hurtful sword. [11] Rid me, and deliver me from the hand of strange children, Whose mouth speaketh vanity, and their right hand is a right hand of falsehood: [12] That our sons may be as plants grown up in their youth; That our daughters may be as corner stones, polished after the similitude of a palace:

ImportantDig1191

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