Rich Havs Rabbits and Bears.

[Rich_Hav]

First day back and wanted to start this new log. It felt funny posting these workouts under OCS density.

First day back after having more tattoo work done. Started with the heavy clubbell work. Will work the Swipes tomorrow but hold off on the LCC&P until the tat heals a little more.

PM Workout.
Clubbell.

25lb. CTO 1 set of 5. RPE 5 RT 9
20lb. Inward and Outward Pendulums.
1 set of 5 each. RPE 6 RT 8
15lb. Drumming 1 set of 5. RPE 8 RT 6
25lb. Side Swipe 4 sets of 5 RPE 7 RT 8
25lb. Muscle out Press 4 sets of 5 RPE 8 RT 8
25lb. Gama Casts 4 sets of 5 RPE 8 RT 8

Improved on all movements. Will move up to 25lb. for pendulums. Will try 45lb. for swipes.

Peace
Rich

[Scott Sonnon]

Grizzly, Rich! :twisted:

[Rich_Hav]

PM Workout.

25lb. CTO 1 set of 5 RPE 5 RT 9
25lb. Inward and Outward Pendulums.
1 set of 5 each. RPE 9 RT 7
15lb. Drumming. 1 set of 10. RPE 7 RT 7
45lb. Swipes 4 sets of 1 RPE 9 RT 5
45lb. Muscle out Press 4 sets of 1 RPE 9 RT 5
25lb. Gama Casts 4 sets of 8 RPE 7 RT 8

Moved up to the 45lber today. Very difficult but fun. Moved up to the 25lb. Pendulums also. Not as difficult. Everything is moving along nicely.

Had to hold off on the AM workouts so far due to lack of sleep. I will try to get the first one in on Friday AM. Tomorrow will work jump rope, treadmill, and Body Flow.

Peace
Rich

[Rich_Hav]

AM Workout

16KG Kettlebell LCC&J.
20, 15 each arm non stop. RPE 8 RT 8

15lb. Clubbell Swipes.
20, 15 2 sets. RPE 9 RT 7

Had very low energy. First time I did these in the morning and they were hard. The LCC&J's take a lot out of you before you hit the swipes.
I will work these again on Sunday and I will do better.

Peace
Rich

[Rich_Hav]

PM Workout.

25lb. CTO 1 set of 6 RPE 5 RT 9
25lb. Inward Pendulum. 1 set of 8 RPE 8 RT 8
25lb. Outward Pendulum 1 set of 8 RPE 8 RT 7
15lb. Drumming 1 set of 10 RPE 7 RT 8
45lb. Swipes 1 set of 2, 3 sets of 1 RPE 9 RT 5
45lb. Muscle Out Press 2 sets of 1, 2 sets of 2 RPE 9 RT 5
25lb. Gama Casts 4 sets of 15 RPE 7 RT 8

It was fun today with the Bruiser. It is very heavy and challenging to say the least. I wish that there was a clubbell with a weight in the middle of the 25 and 45. It is a big jump up to the 45 and it will take me a while to get used to it. All the movements with the 25 are coming along very nicely. Will hit it again Sunday.

Peace
Rich

[Rich_Hav]

AM Workout.

16KG Kettlebell LCC&J's.
25/R, 25?L, 15/R, 15/L, 10/R, 10/L non stop.
RPE 8 RT 8

15lb. Clubbell Swipes.
3 sets. 25, 20, 20.
Short rest between each set.
RPE 8 RT 8

Felt better today. I am working on moving up the reps on the first sets of each. I want to gat 100 in a row of Swipes and 100 each arm total in LCC&J's.

Peace
Rich

[Rich_Hav]

PM Workout.

25lb. CTO's. 1 set of 8 RPE 5 RT 9
25lb. Inward Pendulums. 1 set of 10 RPE 8 RT 8
25lb. Outward Pendulums 1 set of 8 RPE 8 RT 7
15lb. Drumming. 1 set of 15 RPE 7 RT 8
45lb. Side Swipes. 4 sets of 1 RPE 9 RT 5
45lb. Muscle out Press. 4 sets of 2 RPE 9 RT 5
25lb. Gama Casts. 4 sets of 10 RPE 7 RT 8

The Gama Casts are getting better. I am finding a better groove with them. The Muscle out Press is starting to feel pretty good. Side Swipe is still a little shaky. Having a lot of trouble with my grip.

The numbers on the first few exercises are starting to come up. I should switch to 20lb. Drumming soon.

I also want to switch to 45lb. CTO's but they are still very difficult for me.

Peace
Rich

[Rich_Hav]

Bear Workout.

45lb. CTO's. Full Choke. 3 sets of 1 RPE 9 RT 5
25lb. Inward and Outward Pendulums. 1 set of 10 each.
RPE 8 RT 8
20lb. Drumming. Full Choke. 1 set of 10 RPE 6 RT 8
45lb. Side Swipe 4 sets of 2 RPE 9 RT 6
45lb. Muscle out Press Full Choke. 4 sets of 3 RPE 9 RT 6
45lb. Gama Casts Full Choke. 4 sets of 2 RPE 9 RT 6

Great Workout. Started with single handed 45lb. CTO's. Full Choke but it was the first time trying these. They are hard.
Moved up to 20lb. Drumming. They were very easy with a full choke. Will move up next time.
Side Swipes getting a little better.
Muscle Out Press getting a little better.
Tried Gama Casts with 45 and was able to do them. Full Choke on these as well.
Just have to get the Pendulums to the 45 now. That is going to be hard.

Peace
Rich

[Rich_Hav]

Rabbit.

16kg kettlebell LCC&J.
1 set of 30L/30R
RPE 8 RT 8

15lb. Clubbell Swipes.
1 set of 45
RPE 8 RT 8

The sets are getting longer now so I am going to stick with one set and build on the numbers.

I might add some more exercises in next time.

Peace
Rich

[Rich_Hav]

Bear Workout.

45lb. CTO's F.C. 5 sets of 1
RPE 8 RT 6
20lb. Drumming 1 set of 10 1/2 Choke.
RPE 6 RT 8
25lb. Swipes 2 sets of 5
RPE 9 RT 7

Very short workout. Been real busy. I am tired. I am trying to keep up with my workouts.
Getting better at the 45lb. CTO's. With the addition of the Bruiser class it seems to make sense to work toward the Swipes and the Mills.
Will start working the 20lb. Swipes in my Rabbit workouts along with C&J's, Snatches and Mills.

Peace
Rich

[Rich_Hav]

Rabbit Workout.

15lb. Mills. 5 sets of 5. RPE 7 RT 7

2x16kg C&J's 1 set of 20. RPE 7 RT 8

Started adding the Mills again. I am going to do 5 sets each workout until I get a better feel for them. Started working the C&J's with two kettlebells today also. Felt pretty easy and I will move up to the 24's soon.

Peace
Rich

[Rich_Hav]

Bear Workout.

45lb. CTO's. F.C. 5 sets of 1.
RPE 8 RT 6
25lb. Swipes. 3 sets of 5
RPE 9 RT 7
45lb. Gama Casts F.C. 4 sets of 2.
RPE 8 RT 7
20lb. Drumming. 1/2 Choke. 2 sets of 10
RPE 7 RT 8

I want to add in some exercises to help with Mills but I don't know yet if I will add them in on the Bear or Rabbit day.
I am improving on these exercises.
Peace
Rich

[Rich_Hav]

Rabbit.

16KG Kettlebell Snatches.
20L/R
RPE 7 RT 9

20lb. Swipes.
1 set of 10.
RPE 8 RT 8

Easing in to working out six times a week. Took it easy today. First day with the 20lbers.
Peace
Rich

[Rich_Hav]

Bear

45lb. CTO's F.C. 5 sets of 1.
RPE 8 RT 7
25lb. Swipes. 1 set of 10.
RPE 8 RT 7
45lb. Gama Casts. 2 sets of 3.
RPE 8 RT 7
20lb. Drumming. 1 set of 12.
RPE 7 RT 8

Another nice short one. CTO's are starting to get better. 25lb. Swipes are also getting better. A little stronger on the Gama Casts but they are still tough.
Peace
Rich

[Rich_Hav]

Rabbit

15lb. Short Whip. 1 set of 5 RPE 7 RT 8
15lb. Task Masters. 1 set of 5 RPE 8 RT 7
15lb. Mills. 1 set of 15 RPE 7 RT 8
2x24kg Kettlebell C&J's. 1 set of 10 RPE 8 RT 8

Decided to work the short whips and task masters in on this day. Both were kind of easy. I will move up to the 20 on short whips soon.
The mills went by pretty well today. For some reason the technique just started to groove. I am going to shoot for a set of 25 then move up to the 20's.
Moved up to the 24's on the C&J's. Have not done them in quite a while and they felt very heavy to me.

Peace
Rich

[Rich_Hav]

Bear Workout.

45lb. CTO's. 5 sets of 1 RPE 7 RT 7
25lb. Forward Pendulums. 3 sets of 5 RPE 4 RT 9
20lb. Arm Pit Casts. 3 sets of 5 RPE 7 RT 8
25lb. Swipes. 1 set of 5 RPE 8 RT 7
45lb. Gama Casts. 2 sets of 3 RPE 8 RT 7

Nice Short one. Felt Good.

Peace
Rich

[Rich_Hav]

Rabbit Workout.

16kg Kettlebell Snatches. 1 set of 30 each arm.
RPE 8 RT 9

20lb. Clubbell Swipes. 1 set of 15.
RPE 8 RT 8

Body-Flow.
Warrior Wellness.

I like these ahort workouts everyday. Added 10 reps to the Snatches and 5 to the Swipes. Will keep moving up. Contemplating adding the Mills and C&J's all on the same day. Working all 4 exercises three days a week.

Peace
Rich

[Rich_Hav]

Bear Workout.

45lb. CTO's F.C. 5 sets of 1. RPE 7 RT 7
25lb. Inward Pendulums. 3 sets of 5. RPE 7 RT 8
20lb. Shield Casts. 3 sets of 5. RPE 8 RT 7
25lb. Swipes. 3 sets of 5. RPE 8 RT 7

I'm going to drop the Gama casts for a while. I really like the OCS moves the best. I like what I have been doing and will continue this way until I get burned out on it. The 25lb. Swipes feel a little better since I started working with the 20's on the light day.

Peace
Rich

[Rich_Hav]

Rabbit Workout.

2x24kg Kettlebell C&J's. 1 set of 12. RPE 8 RT 8
15lb. Mills 1 set of 20. RPE 7 RT 8
20lb. Swipes. 1 set of 16. RPE 8 RT 8

I added the Swipes in today. Once I get the KB Snatch in here I will be alright.

Mills are getting way better. Will move to the 20's soon.

Peace
Rich

[Rich_Hav]

Bear Workout.

45 lb. CTO's F.C. 3 sets of 1. RPE 7 RT 7
25lb. Forward Pendulums 3 sets of 10. RPE 5 RT 9
20lb. Arm Pit Casts 3 sets of 5. RPE 7 RT 8

The forward pendulums are very easy. Hopefully soon I can work up to the 45 on them. I have to get the CTO's down a little better first.

Peace
Rich

[Rich_Hav]

Rabbit.

2x24kg Kettlebell C&J's. 1 set of 11 RPE 8 RT 8
15lb. Mills. 1 set of 20 RPE 7 RT 8
20kg Kettlebell Snatch. 1 set of 10 RPE 8 RT 9

I have been doing this for about four weeks and think I am going back in the direction of the high reps. I am going to stick with the 45lb. CTO's and focus on the CB Mills and Swipes. Also the KB Snatch and C&J's.

I liked the Bear and Rabbit and will return to this again.
Peace
Rich