Rich Havs OCS Density.

[Rich_Hav]

I decided to start a new log for this density style routine I am working on now. I will work on this for a couple of weeks and then switch to something else.

I am using the AM/PM split for the Swipe and the Mill.

AM Swipes 15lb.
20 sets of 7
Rpe 8 RT 6

PM Mills
13 sets of 5
RPE 8 RT 7


AM Swipes 15lb
16 sets of 9
RPE 8 RT 8

PM Mills
20 sets of 5
RPE 9 RT 7

I also did the practice excercises for each.
Thanks for Reading.
Rich

[Rich_Hav]

Body Flow.

Did some body flow movements and will continue these on the off days.

I am also doing some rope jumping on those days.

Can't wait until tomorrow to hit the Swipes and Mills again.
The mills felt great on my arms the other day.

Peace
Rich

[Rich_Hav]

AM Clubbells.

Warm Ups
Swipes 15lb. 14 sets of 10 in 14 minutes. RPE 8 RT 8

Felt a lot easier than the other day. Can't wait until Monday to get to the 11's.

Swipes are going pretty well.
Peace
Rich

[Rich_Hav]

PM clubbells.

Warm Ups.
Mills 15lb. 17 sets of 6 in 17 minutes. RPE 7 RT 7

Felt pretty good. Left is a little weaker than right still.
Moving along.

Technique is really starting to come together.

Peace
Rich

[Rich_Hav]

I had to skip the clubbell for the last couple of days. I have a little bit of pain in my left hand.

Did some body flow movements last night.
I jumped rope this morning.

I might try to get in a clubbell workout tomorrow depending on how my hand feels.

Peace
Rich

[Rich_Hav]

Did more body flow last night and will do more tonight.

Something Bill Fox wrote in his log hit home with me. I think I stressed my hand a little because of the problem with technique on the Mill.
I am going to drop the density with the Mill untill I get more comfortable with the skill.

I will continue the density with Swipe because It's a lot easier for me.

Peace
Rich

[Rich_Hav]

Clubbell.

S.G. inward pendulum 20lb. 3 sets of 5.
Short Whip 15lb. 3 sets of 5.
Task Master 15lb. 3 sets of 5.

I'm doing some work on these exercises to help with my technical problems with the mill.

I did these as smoothly and as cleanly as I possibly can. I will try to work up to three sets of ten on each. As clean as possible.

I will add the Mill into this next time for a few sets. I really have to focus on technique for this. This is a real problem for me with this particular skill.

Peace
Rich

[Rich_Hav]

I wanted to continue with Swipes and decided to add Kettlebell C&J's to it.

AM Workout
15lb. Clubbell Swipes.
20 sets of 5 in 20 minutes.
RPE 6 RT 7

Warrior Wellness.

PM Workout.
16KG Kettlebell C&J's
12 sets of 5 in 12 minutes.
RPE 9 RT 7

Swipes felt really good.
C&J's were very difficult. I have not been doing them regularly and I felt it. Will try for the fives again on Saturday.
Peace
Rich

[Rich_Hav]

Hamstrings felt used today.

Warrior Wellness only today.

I should feel better by tomorrow. Considering doing two handed clean and press instead of one handed.

Peace
Rich

[Rich_Hav]

AM workout.

16KG LCC&J
20 sets of 5R/5L. As quickly as possible.
RPE 8 RT 8

It takes too long to time it the way I time the Swipes. I just do the sets
and take a short break in between.

Did Warrior Wellness in the afternoon. I feel pretty good. Hand and wrist are back to 100%.

Is this too much work in conjunction with the Swipes. Should I do 50R/50L instead of 100R/100L in the LCC&J?

If anyone has any insight into this I would welcome it. I have never done this many reps before.

Thanks for reading.

Peace
Rich

[Rich_Hav]

PM workout.

15lb. Clubbell Swipes.
17 sets of 6 in 17 minutes.
RPE 6 RT 8

It was actually pretty easy. My technique is really improving in the swipe.
Developing a nice groove.

I am going to see how I feel tomorrow and the next day. I am not planning on hitting these next until Tuesday. Depending how I feel tomorrow I will make up my mind about the LCC&J rep scheme.

Thanks for reading and any help you can give.
Peace
Rich

[Rich_Hav]

AM workout.

25lb. Clean to Order. 2 sets of 5. RPE 8 RT 8
15lb. Arm Pit Cast. 2 sets of 3. RPE 8 RT 6
20lb. Inward Pendulums. 1 set of 3.RPE 7 RT 8
20lb. Outward Pendulums. 1 set of 3. RPE 7 RT 8
25lb. Side SWipe. 1 set of 3. RPE 7 RT 8
25lb. Muscle Out. 1 set of 3. RPE 7 RT 6
20lb. Gama Cast. 1 set of 3. RPE 6 RT 8

Morning work is going to be heavy from now on.
Felt a little tougher than I remember. It has been a few weeks since I did these so I took it real slow.

I will do both C&P and Swipes tonight.

Peace
Rich

[Rich_Hav]

PM workout.

16kg Kettlebell.
Single handed LCC&J.
6 sets as quickly as possible. reps as follows. 15, 10, 10, 15, 10, 15.
75 total reps.
RPE 9 RT 8

15lb. Clubbell Swipes.
5 sets of 15 as quickly as possible.
RPE 9 RT 7

This was a tough one. My forearms are pumped.

I took a small breather in between the LCC&J's and the Swipes. No longer than 5 minutes.

Thanks for reading.
Peace
Rich

[Rich_Hav]

AM workout.

25lb. Clean to Order. 1 set of 5. RPE 8 RT 8
20lb. Inward Pendulum. 1 set of 5. RPE 7 RT 8
20lb. Outward Pendulum. 1 set of 5. RPE 7 RT 8
15lb. Arm Pit Cast. 3 sets of 5. RPE 8 RT 6
25lb. Side Swipe. 2 sets of 5. RPE 8 RT 8
25lb. Muscle Out Press. 1 set of 5. RPE 9 RT 7
25lb. Gama Cast. 1 set of 5. RPE 9 RT 8

Felt really good today. Raised the weight back up on a few of the exercises. Added some sets to a few more. Little by little I am working my up to the Bruiser.

Thanks for reading.
Peace
Rich

[Rich_Hav]

PM workout.

16KG Kettlebell. Single handed LCC&J's.
20R/20L/15R/15L/10R/10L/10R/10L/10R/10L/5R/5L No rest.
70 total reps per arm.
RPE 9 RT 8

15lb. Clubbell Swipes. 3 sets with rest in between.
25, 15, 15.
RPE 9 RT 7

I had to stop after only three sets of Swipes because my grip was giving out.
I am improving on the Swipes technically even more. When I get to them my whole body has to work them not just muscle them up.

I am getting close on the LCC&J's. Soon I will get 100 straight with each arm. Then I will switch to two kettlebell LCC&J.

Peace
Rich

[Rich_Hav]

AM Workout.

25lb. CTO 1 set of 5 RPE 6 RT 8
20lb. Inward Pendulums. 1 set of 5 RPE 7 RT 8
20lb. Outward Pendulums 1 set of 5 RPE 7 RT 8
20lb. Arm Pit Casts 1 set of 5 RPE 9 RT 7
15lb. Drumming. 1 set of 5 RPE 9 RT 5
25lb. Side Swipes 2 sets of 5 RPE 8 RT 8
25lb. Muscle Out Press 1 set of 5 RPE 9 RT 7
25lb. Gama Casts 2 sets of 5 RPE 9 RT 8

I started the arm pit casts with 15's but switched to 20's because they were feeling very light. The 20's do not feel so light.
I also added in drumming today and continue to work on it.
Muscle out press is coming along but still not grooving yet.

Peace
Rich