Warm-up
50 KB Snatches R/L (16 kg)
10 Knees to Elbows
3,3,3,3,3,3 85% of 1 Rep Max
Back Squat
Double KB Military Press (start in the rack position, hand must be below chin, press to lockout)
Deadlift
Weighted Pull-up
January: A Proverb a Day – Keeps Stupidity at Bay
Pro 7:1 My son, keep my words And treasure my commandments within you.
Pro 7:2 Keep my commandments and live, And my teaching as the apple of your eye.
Pro 7:3 Bind them on your fingers; Write them on the tablet of your heart.
Pro 7:4 Say to wisdom, “You are my sister,” And call understanding {your} intimate friend;
Pro 7:5 That they may keep you from an adulteress, From the foreigner who flatters with her words.
Pro 7:6 For at the window of my house I looked out through my lattice,
Pro 7:7 And I saw among the naive, {And} discerned among the youths A young man lacking sense,
Pro 7:8 Passing through the street near her corner; And he takes the way to her house,
Pro 7:9 In the twilight, in the evening, In the middle of the night and {in} the darkness.
Pro 7:10 And behold, a woman {comes} to meet him, Dressed as a harlot and cunning of heart.
Pro 7:11 She is boisterous and rebellious, Her feet do not remain at home;
Pro 7:12 {She is} now in the streets, now in the squares, And lurks by every corner.
Pro 7:13 So she seizes him and kisses him And with a brazen face she says to him:
Pro 7:14 “I was due to offer peace offerings; Today I have paid my vows.
Pro 7:15 “Therefore I have come out to meet you, To seek your presence earnestly, and I have found you.
Pro 7:16 “I have spread my couch with coverings, With colored linens of Egypt.
Pro 7:17 “I have sprinkled my bed With myrrh, aloes and cinnamon.
Pro 7:18 “Come, let us drink our fill of love until morning; Let us delight ourselves with caresses.
Pro 7:19 “For my husband is not at home, He has gone on a long journey;
Pro 7:20 He has taken a bag of money with him, At the full moon he will come home.”
Pro 7:21 With her many persuasions she entices him; With her flattering lips she seduces him.
Pro 7:22 Suddenly he follows her As an ox goes to the slaughter, Or as {one in} fetters to the discipline of a fool,
Pro 7:23 Until an arrow pierces through his liver; As a bird hastens to the snare, So he does not know that it {will cost him} his life.
Pro 7:24 Now therefore, {my} sons, listen to me, And pay attention to the words of my mouth.
Pro 7:25 Do not let your heart turn aside to her ways, Do not stray into her paths.
Pro 7:26 For many are the victims she has cast down, And numerous are all her slain.
Pro 7:27 Her house is the way to Sheol, Descending to the chambers of death.