Warm up
500 m row
3 minutes SHOT Drills
5 rounds of 5
Performed in a circuit, 3 minute rest in between rounds
Squat (40-50% of 1 rep max)
Deadlift (80% of 1 rep max)
Military Press (80% of 1 rep max) KB or BB
Weighted Pull-ups (80% of 1 rep max)
Note: The purpose of performing a light weight low bar back squat is assist the dead lift. It will greatly enhance your ability to maintain an open chest – straight back at the starting position and for the duration of the pull.
January: A Proverb a Day – Keeps Stupidity at Bay
Pro 11:1 A false balance is an abomination to the LORD, But a just weight is His delight.
Pro 11:2 When pride comes, then comes dishonor, But with the humble is wisdom.
Pro 11:3 The integrity of the upright will guide them, But the crookedness of the treacherous will destroy them.
Pro 11:4 Riches do not profit in the day of wrath, But righteousness delivers from death.
Pro 11:5 The righteousness of the blameless will smooth his way, But the wicked will fall by his own wickedness.
Pro 11:6 The righteousness of the upright will deliver them, But the treacherous will be caught by {their own} greed.
Pro 11:7 When a wicked man dies, {his} expectation will perish, And the hope of strong men perishes.
Pro 11:8 The righteous is delivered from trouble, But the wicked takes his place.
Pro 11:9 With {his} mouth the godless man destroys his neighbor, But through knowledge the righteous will be delivered.
Pro 11:10 When it goes well with the righteous, the city rejoices, And when the wicked perish, there is joyful shouting.
Pro 11:11 By the blessing of the upright a city is exalted, But by the mouth of the wicked it is torn down.
Pro 11:12 He who despises his neighbor lacks sense, But a man of understanding keeps silent.
Pro 11:13 He who goes about as a talebearer reveals secrets, But he who is trustworthy conceals a matter.
Pro 11:14 Where there is no guidance the people fall, But in abundance of counselors there is victory.
Pro 11:15 He who is guarantor for a stranger will surely suffer for it, But he who hates being a guarantor is secure.
Pro 11:16 A gracious woman attains honor, And ruthless men attain riches.
Pro 11:17 The merciful man does himself good, But the cruel man does himself harm.
Pro 11:18 The wicked earns deceptive wages, But he who sows righteousness {gets} a true reward.
Pro 11:19 He who is steadfast in righteousness {will attain} to life, And he who pursues evil {will bring about} his own death.
Pro 11:20 The perverse in heart are an abomination to the LORD, But the blameless in {their} walk are His delight.
Pro 11:21 Assuredly, the evil man will not go unpunished, But the descendants of the righteous will be delivered.
Pro 11:22 {As} a ring of gold in a swine’s snout {So is} a beautiful woman who lacks discretion.
Pro 11:23 The desire of the righteous is only good, {But} the expectation of the wicked is wrath.
Pro 11:24 There is one who scatters, and {yet} increases all the more, And there is one who withholds what is justly due, {and yet it results} only in want.
Pro 11:25 The generous man will be prosperous, And he who waters will himself be watered.
Pro 11:26 He who withholds grain, the people will curse him, But blessing will be on the head of him who sells {it.}
Pro 11:27 He who diligently seeks good seeks favor, But he who seeks evil, evil will come to him.
Pro 11:28 He who trusts in his riches will fall, But the righteous will flourish like the {green} leaf.
Pro 11:29 He who troubles his own house will inherit wind, And the foolish will be servant to the wisehearted.
Pro 11:30 The fruit of the righteous is a tree of life, And he who is wise wins souls.
Pro 11:31 If the righteous will be rewarded in the earth, How much more the wicked and the sinner!