Tactical Athlete

10 Reps Towards KB Perfection

For Time:

Prescribed weight – whatever you need to perform perfect reps.  Perform 10 reps each arm for all one-arm exercises.

10 One-arm Floor Presses R/L

10 Arm-Bar Stretches R/L

10 Double Floor Presses

10 Turkish Get Ups R/L

10 Military Press R/L

10 Push-Presses R/L

10 Russian Swings

10 Power Swings

10 American Swings

10 Swing Releases

10 One-Arm Swings R/L

10 Half Rotations Switches

10 H2H Switches

10 KB Dead Cleans R/L

10 KB (Swing) Cleans R/L

10 Bottoms-up Cleans R/L

10 Double KB Cleans

10 Thrusters

10 Snatches R/L

Latin: To Liberate the Oppressed

“May he vindicate the afflicted of the people, Save the children of the needy And crush the oppressor.” – Psalm 72:4

“To vindicate the orphan and the oppressed, So that man who is of the earth will no longer cause terror.” - Psalm 10:18

“THE SPIRIT OF THE LORD IS UPON ME, BECAUSE HE ANOINTED ME TO PREACH THE GOSPEL TO THE POOR. HE HAS SENT ME TO PROCLAIM RELEASE TO THE CAPTIVES, AND RECOVERY OF SIGHT TO THE BLIND, TO SET FREE THOSE WHO ARE OPPRESSED,” – Luke 4:18

“The LORD also will be a stronghold for the oppressed, A stronghold in times of trouble;” – Psalm 9:9

‘Thus says the LORD, “Do justice and righteousness, and deliver the one who has been robbed from the power of his oppressor.” – Jeremiah 22:3

For Time:

15 Power Clean & Jerk (155#)

5 Handstand Push-ups

10 Power C & J (155#)

10 Handstand Push-ups

5 Power C & J (155#)

15 Handstand Push ups

Psalm 15

“O LORD, who may abide in Your tent? Who may dwell on Your holy hill?

He who walks with integrity, and worksrighteousness, And speaks truth in his heart.

He does not slander with his tongue, Nor does evilto his neighbor, Nor takes up a reproach against his friend;

In whose eyes a reprobate is despised, But who honors those who fear the LORD; He swears to his own hurt and does not change;

He does not put out his money at interest, Nordoes he take a bribe against the innocent. He who does these things will never be shaken.”

Warm-up

100 One-Arm Swings (alternate L/R as needed) 16 kg

5 Rounds for Time:

5 Turkish Get-ups (R+L=1 rep) Alternate sides every rep – 24 kg

5 Muscle ups

William Strong (1808-1880), an Associate Judge of United States Supreme Court, 1870-1880, had previously served his country as a U.S. Congressman, 1847-1851, and as a justice on the Pennsylvania Supreme Court, 1857-68.  Justice William Strong Stated:

“You ask me what I think of Christ? He is the Chiefest among ten thousand, and altogether lovely-my Lord, my Savior, my God.

What do I think of the Bible? It is the infallible Word of God, a light erected all along the shores of time to warn against the rocks and  breakers, and to show the only way to the harbor of eternal rest.”

Joshie (KB version)

21 Reps 24 kg KB Snatch right arm, 21 L Pull-ups

21 Reps 24 kg KB Snatch left arm, 21 L Pull-ups

800 Meter Run

Alexander Solzchenitsyn (1918-    ), a famous Russian author, was imprisoned by Joseph Stalin from 1945-1953.  He received the Nobel Prize for Literature in 1970 and was expelled from the country in 1974.  Alexander Solzhenitsyn proceeded to publish his telling book The Gulag Archipelago, 1974-79, which won international acclaim. In May of 1983, as he received the Templeton Prize for Progress in Religion, Solzhenitsyn expressed:

“Instead of the ill-advised hopes of the last two centuries, which have reduced us to insignificance and brought us to the brink of nuclear and non-nuclear death, we can only reach with determination for the warm hand of God, which we have so rashly and self-confidently pushed away.”

In commenting on the forces precipitating our culture’s decay, he stated laconically:

“Man has forgotten God, that is why this has happened.”

10 Rounds for Time:

10 KB Snatch R/L (16 kg or 24 kg)

10 Burpees

John Peter Gabriel Muhlenberg (1746-1807), a member of the Virginia House of Burgesses in 1774, was a 30 year old pastor who preached on the Christian’s responsibility to be involved in securing freedom for America.  In 1775, after preaching a message on Ecclesiates 3:1, “For everything there is a season, and a time for every matter under heaven,” Pastor John closed his message by saying;

“In the language of the Holy Writ, there is a time for all things.  There is a time to preach and a time to fight. And now is the time to fight.”

He then threw off his clerical robes to reveal the uniform of an officer in the Revolutionary Army.  That afternoon, at the head of 300 men, John Peter muhlenberg marched off to join General Washington’s troops and became Colonel of the 8th Virginia Regiment.  He served until the end of the war, during which he was promoted to the rank of Major General.