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
January: A Proverb a Day – Keeps Stupidity at Bay
Pro 4:1 Hear, {O} sons, the instruction of a father, And give attention that you may gain understanding,
Pro 4:2 For I give you sound teaching; Do not abandon my instruction.
Pro 4:3 When I was a son to my father, Tender and the only son in the sight of my mother,
Pro 4:4 Then he taught me and said to me, “Let your heart hold fast my words; Keep my commandments and live;
Pro 4:5 Acquire wisdom! Acquire understanding! Do not forget nor turn away from the words of my mouth.
Pro 4:6 “Do not forsake her, and she will guard you; Love her, and she will watch over you.
Pro 4:7 “The beginning of wisdom {is:} Acquire wisdom; And with all your acquiring, get understanding.
Pro 4:8 “Prize her, and she will exalt you; She will honor you if you embrace her.
Pro 4:9 “She will place on your head a garland of grace; She will present you with a crown of beauty.”
Pro 4:10 Hear, my son, and accept my sayings And the years of your life will be many.
Pro 4:11 I have directed you in the way of wisdom; I have led you in upright paths.
Pro 4:12 When you walk, your steps will not be impeded; And if you run, you will not stumble.
Pro 4:13 Take hold of instruction; do not let go. Guard her, for she is your life.
Pro 4:14 Do not enter the path of the wicked And do not proceed in the way of evil men.
Pro 4:15 Avoid it, do not pass by it; Turn away from it and pass on.
Pro 4:16 For they cannot sleep unless they do evil; And they are robbed of sleep unless they make {someone} stumble.
Pro 4:17 For they eat the bread of wickedness And drink the wine of violence.
Pro 4:18 But the path of the righteous is like the light of dawn, That shines brighter and brighter until the full day.
Pro 4:19 The way of the wicked is like darkness; They do not know over what they stumble.
Pro 4:20 My son, give attention to my words; Incline your ear to my sayings.
Pro 4:21 Do not let them depart from your sight; Keep them in the midst of your heart.
Pro 4:22 For they are life to those who find them And health to all their body.
Pro 4:23 Watch over your heart with all diligence, For from it {flow} the springs of life.
Pro 4:24 Put away from you a deceitful mouth And put devious speech far from you.
Pro 4:25 Let your eyes look directly ahead And let your gaze be fixed straight in front of you.
Pro 4:26 Watch the path of your feet And all your ways will be established.
Pro 4:27 Do not turn to the right nor to the left; Turn your foot from evil.