50 KB Snatches R/L (16 kg)
10 Knees to Elbows
3,3,3,3,3,3 85% of 1 Rep Max
Double KB Military Press (start in the rack position, hand must be below chin, press to lockout)
January: A Proverb a Day – Keeps Stupidity at Bay
My son, keep my words
and store up my commands within you.
2 Keep my commands and you will live;
guard my teachings as the apple of your eye.
3 Bind them on your fingers;
write them on the tablet of your heart.
4 Say to wisdom, “You are my sister,”
and to insight, “You are my relative.”
5 They will keep you from the adulterous woman,
from the wayward woman with her seductive words.
6 At the window of my house
I looked down through the lattice.
7 I saw among the simple,
I noticed among the young men,
a youth who had no sense.
8 He was going down the street near her corner,
walking along in the direction of her house
9 at twilight, as the day was fading,
as the dark of night set in.
10 Then out came a woman to meet him,
dressed like a prostitute and with crafty intent.
11 (She is unruly and defiant,
her feet never stay at home;
12 now in the street, now in the squares,
at every corner she lurks.)
13 She took hold of him and kissed him
and with a brazen face she said:
14 “Today I fulfilled my vows,
and I have food from my fellowship offering at home.
15 So I came out to meet you;
I looked for you and have found you!
16 I have covered my bed
with colored linens from Egypt.
17 I have perfumed my bed
with myrrh, aloes and cinnamon.
18 Come, let’s drink deeply of love till morning;
let’s enjoy ourselves with love!
19 My husband is not at home;
he has gone on a long journey.
20 He took his purse filled with money
and will not be home till full moon.”
21 With persuasive words she led him astray;
she seduced him with her smooth talk.
22 All at once he followed her
like an ox going to the slaughter,
like a deer[a] stepping into a noose[b]
23 till an arrow pierces his liver,
like a bird darting into a snare,
little knowing it will cost him his life.
24 Now then, my sons, listen to me;
pay attention to what I say.
25 Do not let your heart turn to her ways
or stray into her paths.
26 Many are the victims she has brought down;
her slain are a mighty throng.
27 Her house is a highway to the grave,
leading down to the chambers of death.