Rich Hav's Frankenstein.

[Rich_Hav]

Started a new program yesterday.

It will have a little bit of everything just like Frankie.

3/10/2004 Workout.

Kettlebell C&J.
16kg 15reps each arm, 20kg 10 reps each arm, 24kg 5 reps each arm.
No rest between sets or weight change.
RPE 8 RT 8

Clubbell Side Swipe.
20lb. 15 reps R/grip, 25lb. 10 reps L/grip, 45lb. 2 reps R/grip.
Same as above. Will start with L/grip next workout.
RPE 8 RT 7

Clubbell Shield Cast.
15lb. 15 reps, 20lb. 1/2 choke 10 reps, 25lb. full choke 2 reps.
RPE 9 RT 6

Kettlebell Turkish Get Ups.
16kg 1 set of 2.
RPE 9 RT 7

Kettlebell Sotts Press.
16kg 1 set of 1.
RPE 8 RT 5

Everything felt good. The last two were hard mostly because I have not done them in a very long time. When I hit them next week they should be better.

Peace
Rich

[Rich_Hav]

3/11/2004 Workout.

KB Snatch
16kg 15 reps, 20kg 10 reps, 24kg 5 reps.
RPE 8 RT 8

Clubbell Swipe
15lb 20 reps, 20lb 10 reps, 25lb 5 reps.
RPE 8 RT 8

Clockwork Squat
25lb 3 sets of 5
RPE 7 RT 6

Push Press/ Crucifix
15lb 1 set of 5
RPE 9 RT 6

KB Bent Press
20kg 1 set of 5
RPE 9 RT 7

Felt really good. Working in some new moves for this one.
Peace
Rich

[Rich_Hav]

3/15/2004 workout.

KB C&J.
16kg 10 reps, 20kg 10 reps, 24kg 5 reps, 32kg 2 reps.
1 circuit
RPE 8 RT 8

Clubbell Mill.
15lb 10 reps, 20lb 5 reps.
1 circuit
RPE 7 RT 6

Head Cast/Crucifix-Dragon Twist Superset.
3 sets of 3
RPE 6 RT 7

I had Didi working out with me today and she noticed something that I was not quite getting the correct form on the Mill. Apparently I had not been bringing my arm back far enough when the clubbell goes into the sheild cast part of the mill.

I fooled around with it a little and it will make a significant difference in my performance once I get a good feel for it. I was feeling it a lot in my tricep and I think this will help.

Went back and also did 2 sets of 6 one arm swings with the 32kg Kettlebell.

Peace
Rich

[Rich_Hav]

Workout 3/17/04

Kettlebell Snatch.
16kg 10 reps, 20kg 8 reps, 24kg 5 reps, 32kg 1 rep.
RPE 8 RT 8

Clubbell Swipes.
15lb 15 reps, 20lb 10 reps, 25lb 5 reps
RPE 8 RT 8

Head Cast/Crucifix/Dragon Twist Superset.
2 sets of 5
RPE 7 RT 8

Head Cast/Crucifix is improving very quickly.
Only did snatch and Swipes for one circuit each. I am planning on working up to five each. I am also working up to five circuits on the superset.
I will shoot for two circuits on Friday with C&J and the Mills.

Peace
Rich

[Rich_Hav]

3/19/2004

Kettlebell C&J.
16kg 12 reps, 20kg 10 reps, 24kg 5 reps, 32kg 3 reps.
Two times through the circuit.
RPE 8 RT 8

Clubbell Mills
15lb 10 reps, 20lb 5 reps.
two times through the circuit.
RPE 7 RT 7

Felt good. Will add another exercise next time.
Peace
Rich

[Rich_Hav]

3/23/04 Workout.

Kettlebell Snatch.
16kg 1 set of 15
20kg 1 set of 10
24kg 3 sets of 5
RPE 8 RT 9

Clubbell Swipe
15lb. 1 set of 20
20lb. 1 set of 10
25lb. 3 sets of 5
RPE 8 RT 8

It felt better to do more sets at the heavy weight. I like the way this is going. Days between the weights I do BW drills and body flow drills.

Peace
Rich

[Rich_Hav]

4/10/04 Workout.

Dive Bombers/20kg Snatch
Superset Ladders.
2db's, 2sn., 4db's, 4sn., 6db's, 6sn. RPE 8 RT 7

Pull Ups/20kgLCC&J
1pu, 2lc, 1pu, 4lc, 1pu, 6lc. RPE 8 RT 8

Squat Thrusts/25lb. CTO's
2,4,6 of each. RPE 8 RT 7

Mountain Climbers/15lb. Warrior be strong + Crucifix.
1, 2 each. RPE 9 RT 7

Dips/25lb. Inw, Out. Pendulums.
2 sets of 2 dips, 1,2 i.o. Pens. RPE 9 RT 7

Shootfighters/15lb. Swipes.
2 sets of 10 Shoot. 5, 10 Swipes RPE 7 RT 9

Dragon Twist/15lb.
1 set of 1 D.T. 1 set of 5 Mills RPE 9 RT 7

Lunge/25lb. Hammer Throws.
1 set of 2 L. 1 set of 5 H.T's RPE 8 RT 8

Finished off with some parry casts. This feels really good. Will build reps.
Peace
Rich

[Rich_Hav]

4/11/04 Workout

5 sets of Rope Jumping with a heavy lifeline jump rope.
In between each set I did Jab Cross combinations with Push Kicks and Round Kicks. As little rest as possible between movements.

45lb. Side Semi.
2 sets of 3 e. grip.
RPE 9 RT 8

25lb. Gama Casts
2 sets of 5 e. grip.
RPE 7 RT 8

25lb. Barbarians
2 sets of 5 e. grip.
RPE 7 Rt 7

A nice quick one. I was going to run but it was too late. I will hit that on Tuesday.
Peace
Rich

[Rich_Hav]

4/12/04 Workout.

All Ladders.
Dive Bombers 2, 4, 6 RPE 9 RT 8
20kg Kettlebell Snatch 3, 6, 9 RPE 8 RT 7
Pull Ups 1, 1 RPE 9 RT 7
24kg LCC&J 1, 2, 3 RPE 6 RT 9
Squat Thrusts 3, 6, 6 RPE 9 RT 7
25lb. CTO's 3, 6, 9 RPE 9 RT 8
Mountain Climbers 1, 2, 3 RPE 8 RT 8
15lb. Warrior be strong + Crucifix 1, 2, 3 RPE 9 RT 7
Dips 1, 2, 3 RPE 9 RT 8
25lb. Inw, Out. Pendulums 1, 2 RPE 9 RT 6
Shoot Fighter 7, 14, 21 RPE 7 RT 9
15lb. Swipes 4, 8, 12 RPE 8 RT 9
Dragon Twists 1, 2 RPE 9 RT 7
15lb. Mills 3, 6 RPE 9 RT 7
Lunge 1, 2, 3 RPE 9 RT 8
25lb. Hammer Throws 2, 4, 6 RPE 8 RT 8
15lb. Parry Casts 2, 4, 6 RPE 6 RT 8

This was a lot of fun. What a challenge for me. I still have trouble with pull ups and I guess I always will. I think I will just stick with the parry casts and drop the hammer throws next time. Thanks for reading.
Peace
Rich

[Rich_Hav]

4/13/04 Workout.

Six sets of jump rope with the heavy lifeline jump rope.
I hit the heavy bag in between with jab, cross, push kick, and round kick combos.

A nice short one.
Peace
Rich

[Rich_Hav]

4/14/04 Workout

All Ladders.
Dips 1, 2, 3 RPE 9 RT 9
24kg LCC&J 2, 4, 6 RPE 8 RT 9
Chin Ups 1, 2 RPE 9 RT 8
25lb. Inw, Out. Pendulums 1, 2, 3 RPE 9 RT 6
Mountain Climbers 1, 2, 3 RPE 7 RT 8
15lb. Task Master 1, 2 RPE 9 RT 6
Lunge 1, 2, 3 RPE 7 RT 8
15lb. Mills 3, 6, 9 RPE 8 RT 7

I turned my ladder workout into two seperate workouts that I will split up during the week. The task masters are a lot more difficult than I remember. It felt pretty good and I think it's a better idea to split it up to focus more on a few movements per session. Thanks for reading.
Peace
Rich

[Rich_Hav]

4/15/04 Workout.

Lifeline heavy jump rope. 60 skips.
Quad Hops. 10 reps.
FCBD. 5 sec. each position.
RPE 8 RT 7

Four times through the above. Little rest in between.

Jab, Cross, Push and Round Kick practice.

A nice short workout. Felt really good today.
Working the Quad Hops and FCBD to improve striking. Will alternate this with one bag workout. Thanks for reading.
Peace
Rich

[Rich_Hav]

4/20/04 Workout.

All Ladders.
Dive Bombers. 2, 4, 6 RPE 6 RT 8
24kg Kettlebell Snatch 1, 2, 3 RPE 6 RT 9
Pull Ups 1, 1, 1 RPE 8 RT 7
25lb. CTO 3, 6, 9 RPE 7 RT 8
Squat Thrusts 3, 6, 9 RPE 9 RT 7
15lb. Warrior be Strong 1, 2, 3 RPE 6 RT 8
Shoot Fighters 10, 20, 30 RPE 7 RT 9
15lb. Swipes 5, 10, 15 RPE 8 RT 9

Everything is improving. It felt great today. My conditioning is getting much better. A few more weeks and I should see some nice improvements. Can't wait until tomorrow.

Peace
Rich

[Rich_Hav]

4/20/04 Workout.

Jump Rope
10 Quad Hops
three times through the above.

Jump Rope
5 Quad Swith
twice through the above.

Jab, Cross, Push and Round Kick work.

Felt good again today.
Peace
Rich

[Rich_Hav]

4/21/04 Workout.

Ladders.
Dips 1, 2, 3 RPE 7 RT 9
24kg Kettlebell LCC&J 2, 4, 6 RPE 8 RT 9
Chin Ups 1, 1, 1 RPE 9 RT 8
25lb. Inw, Out. Pendulums 1, 2, 3 RPE 8 RT 8
Mount. Climbers 1, 2, 3 RPE 6 RT 8
15lb. Task Masters 1, 2, 3 RPE 7 RT 7
Lunge 2, 4, 4 RPE 8 RT 8
15lb. Mills 3, 6, 9 RPE 7 RT 7

The exercises are getting easier and grooving better. Will up some reps next time.
Peace
Rich

[Rich_Hav]

4/25/04 Workout.

Jump Rope.
Dive Bombers 3, 6, 4 RPE 8 RT 8
Jump Rope
24kg Snatch 2, 4 RPE 9 RT 7
Jump Rope
Pull Ups 1, 1, 1 RPE 8 RT 7
Jump Rope
25lb. CTO 4, 8, 12 RPE 7 RT 8
Jump Rope
Squat Thrusts 3, 6, 9 RPE 8 RT 8
Jump Rope
25lb. Shoulder squat with switch. 1, 2, 3 RPE 7 RT 6
Jump Rope
15lb. Swipes 5, 10, 15 RPE 8 RT 9
Jump Rope
Quad Switch 5 RPE 7 RT 8
Jump Rope
Split Switch 5 RPE 7 RT 7
Spinal Rocks 10 RPE 7 RT 7

Combined both workouts into one today. I will work this for a while and try one more combination with these exercises.
Peace
Rich

[Rich_Hav]

4/26/04 Workout.

Warrior Wellness
Beginner RPE 9 RT 6
Spinal Rocks
1 set of 20
RPE 8 RT 7

I have neglected this part of conditioning for way too long. I am going to at least git it in on days in between my other work. I will work into the Warrior Wellness everyday at some point. I have done spinal rocks before and like the feel I get from them. I am adding them in and would love to follow Coach Sonnons lead with the Multi Planar Back Arch but unfortunately I need a lot of work on the Warrior Wellness before I can get those in. Thanks for reading and Peace.
Rich

[Rich_Hav]

4/28/04 Workout.

HOC.

Squat Creep + Shin Twist. 2 sets of 2 RPE 8 RT 7
Shinbox Switch 2 sets of 2 RPE 7 RT 6
Hindu Pushups 2 sets of 5 RPE 8 RT 9
24kg LCC&J 2 sets of 5 RPE 7 RT 9
Pull Ups 2 sets of 1 RPE 8 RT 7
24kg Snatch 2 sets of 5 RPE 8 RT 8
Squat Thrusts 2 sets of 4 RPE 8 RT 8
25lb. CTO + Inw, Out Pendulum
with Switch 2 sets of 2 RPE 7 RT 7
Lunge 2 sets of 2 RPE 7 RT 9
25lb. Shoulder squat
with Switch 2 sets of 3 RPE 7 RT 7
Quad Switch 2 sets of 5 RPE 7 RT 8
15lb. Arm Bar Counter. 2 sets of 2 RPE 7 RT 6
Split Switch 2 sets of 5 RPE 7 RT 7
15lb. Short Whip 2 sets of 2 RPE 7 RT 7

Back to the HOC. Added some different moves this time around.
Combined the CTO with inward outward pendulums. This exercise felt great today. The pendulums were easy.
The arm bar counter is a fun exercise. I look forward to working on this.
I want to add swipes and quad hops to this next time around. The ladders helped me get ready to try this again. Thanks for reading.
Peace
Rich

[Rich_Hav]

5/1/04 Workot.

Hoc.

Squat Creep Shin Twist 2 sets of 2 RPE 8 RT 7
Shinbox Switch 2 sets of 6 RPE 7 RT 6

Hindu Push Ups 2 sets of 7 RPE 8 RT 8
24kg LCC&J 2 sets of 6 RPE 7 RT 9

Pull Ups 2 sets of 1 RPE 8 RT 7
24kg Snatch 2 sets of 6 RPE 8 RT 8

Squat Thrusts 2 sets of 5 RPE 7 RT 8
CTO, Inw. Out. Pen. Sw. 2 sets of 3 RPE 7 RT 7 25lb.

Lunge 2 sets of 3 RPE 3 RT 3
Shoul. Squat w. Switch 2 sets of 5 RPE 6 RT 7 25lb.

Quad Switch 2 sets of 6 RPE 7 RT 8
Arm Bar Counter 2 sets of 3 RPE 7 RT 7 15lb.

I had to stop a little early. My allergies are really kicking my ***. Overall
the technique is coming along pretty well on the new things. My playing schedule is going to be a little heavier soon. I think this will help me with my workouts because I wont be able to change as frequently as I normally do which I know is way too often. I should be able to stick with this routine three times a week for at four to eight weeks. That should give me a nice return. Thanks for reading and have a good day.
Peace
Rich

[Rich_Hav]

5/2/04 Workout.

Warrior Wellness.
Spinal Rocks. 1 set of 20. RPE 8 RT 7

I'm trying to get these in when I can. I hope I get a groove going with the Warrior Wellness I really need to do this. Thanks for reading.
Peace
Rich

[Rich_Hav]

5/3/04 workout.

Squat Creep 2 sets of 2 RPE 7 RT 7
Shinbox Switch 2 sets of 7 RPE 7 RT 7

Hindu Push Ups 2 sets of 9 RPE 8 RT 8
24kg LCC&J 1 set of 8 RPE 7 RT 9
24kg Snatch 1 set of 10 RPE 8 RT 8

Pull Ups 2 sets of 1 RPE 8 RT 7
15lb. Muscle Out, Flag,
Torch and Switch 2 sets of 1 RPE 8 RT 6

Squat Thrust 2 sets of 5 RPE 7 RT 8
25lb. CTO Inw, Out.
Pend. Switch 2 sets of 3 RPE 7 RT 7

Lunge 2 sets of 4 RPE 7 RT 9
Should. Squat Switch 2 sets of 6 RPE 7 RT 7 25lb.

Quad Switch 2 sets of 7 RPE 7 RT 8
Parry and Rev. Parry 2 sets of 3 RPE 7 RT 7 15lb.

Split Switch 1 set of 5 RPE 7 RT 7
15lb. Snatch 1 set of 5 RPE 6 RT 7
Quad Hops 1 set of 5 RPE 6 RT 8
15lb. Swipes 1 set of 10 RPE 6 RT 9

Felt good today. Starting to cut some exercises to one set and going for more reps. The last four are one set but will be two soon. Did some stretching afterward and it felt pretty good. Thanks for reading.
Peace
Rich

[Rich_Hav]

5/4/04 Workout.

Pull Ups 3 set of 1 RPE 8 RT 7
Squat Thrusts 3 sets of 3 RPE 7 RT 8
Lunge 3 sets of 3 RPE 7 RT 9
25lb. CTO inw, out, Pend. Switch. 3 sets of 3 RPE 7 RT 8
15lb. Muscle out, Flag, and Torch 3 sets of 1 RPE 8 RT 7
Parry and Rev. Parry Cast. 3 sets of 3 RPE 7 RT 8

Warrior Wellness.

Spinal Rocks 1 set of 20 RPE 7 RT 8

I felt like doing some work today so I put together this short one. It felt really good to just do the exercises that I am not that strong with. Thanks for reading.
Peace.
Rich

[Rich_Hav]

5/5/04 Workout.

Warrior Wellness
Spinal Rocks 1 set of 20 RPE 7 RT 8

Warrior Wellness is coming along. I definitely have neglected this for way too long. It is helping me feel better after the workouts.
Thanks for reading.
Peace
Rich

[Rich_Hav]

5/6/04 Workout

HOC
Jump Rope 75 skips
Hindu Push Ups 15reps RPE 7 RT 9
Jump Rope 75 skips
24kg LCC&J 10 reps RPE 9 RT 8
Jump Rope 75 skips
24kg Snatch 10 reps RPE 9 RT 7
Jump Rope 75 skips
15lb. Swipes 15 reps RPE 7 RT 7
Jump Rope 75 skips
25lb. Shoulder Squats 10 reps RPE 6 RT 8

The Shoulder Squats are really getting better. I like the switch between the reps it is giving a lot more control over the clubbell. It's funny you think that to get more control over something you would not want to throw it. Thanks for reading.
Peace
Rich

[Rich_Hav]

5/8/04 Workout

15lb. Parry Cast 5 sets of 5 RPE 7 RT 7
15lb. Armpit Cast 5 sets of 5 RPE 8 RT 7
25lb. Front Pendulums 5 sets of 5 RPE 7 RT 8
45lb. Side Clean to Shoulder Park 5 sets of 1 RPE 9 RT 6
45lb. Side Semi 2 sets of 1 RPE 8 RT 6

I switched all the BW drills to the other workout day. I will get those in tomorrow night when I get home.
Happy Mothers Day.
Rich

[Rich_Hav]

5/9/04 Workout

24kg. LCC&J 10/10 RPE 8 RT 8
24kg. Snatch 10/10 RPE 8 RT 8
15lb. Swipes 20 RPE 8 RT 8
25lb. Shoulder Squats 12/12 RPE 8 RT 8

The sets of LC's and Snatch's were a little easier tonight.
Swipes were also easier.
Shoulder Squats are getting a little more difficult with the addition of more reps. Everything felt good.
Peace
Rich

[Rich_Hav]

5/11/04 Workout.

15lb. Parry Cast 5 sets of 5 RPE 6 RT 9
15lb. Armpit Cast 5 sets of 5 RPE 6 RT 8
20lb. Front Pendulum 5 sets of 5 RPE 6 RT 9
20lb. Inward Pendulum 5 sets of 5 RPE 7 RT 7
15lb. Shield Cast 5 sets of 5 RPE 7 RT 7
Warrior Wellness

Did all sets without rest between arms R, L, R, L etc... Only a short rest between exercises to record the numbers in my training log. Felt good.
Peace
Rich

[Rich_Hav]

5/15/04 Workout.

15lb. Parry Cast 5 sets of 7 RPE 6 RT 9
15lb. Armpit Cast 5 sets of 10 RPE 8 RT 8
15lb. Front Pendulums 5 sets of 10 RPE 8 RT 9
15lb. Inward Pendulums 5 sets of 10 RPE 8 RT 8
15lb. Shield Casts 5 sets of 10 RPE 9 RT 7

I will get tens on all the exercises next time. A few more workouts then I will combine them.

Peace
Rich

[Rich_Hav]

5/17/04 Workout.

15lb. Parry Cast 2 sets of 10 RPE 7 RT 9
15lb. Armpit Cast 2 sets of 10 RPE 7 RT 8
15lb. Front Pendulums 2 sets of 10 RPE 5 RT 9
15lb. Performance Bull Whip 5 sets of 5 RPE 9 RT 6

15lb. Inward Pendulums 2 sets of 10 RPE 6 RT 8
15lb. Sheild Cast 2 sets of 10 RPE 7 RT 8
15lb. Performance Mill 3 sets of 5 RPE 9 RT 6

Hindu Push Ups 20
Pull Ups 1
Lunges 10
24kg Kettlebell Snatch 12/R 10/L

Jump Rope.

Felt good for this one. Added the Bull Whip and the Mill today because when I started it felt good. Will work this until I am ready for the Double D
Peace
Rich

[Rich_Hav]

5/19/04 Workout.

20lb. Parry Cast 2 sets of 10 RPE 7 RT 9
20lb. Armpit Cast 2 sets of 10 RPE 7 RT 8
20lb. Front Pendulum 2 sets of 10 RPE 6 RT 9
15lb. Perform. Bull Whips 5 sets of 5 RPE 7 RT 8
20lb. Inward Pendulums 2 sets of 10 RPE 8 RT 8
20lb. Shield Cast 2 sets of 10 RPE 8 RT 7
15lb. Perform. Mills 5 sets of 5 RPE 8 RT 7

15lb. Swipes 1 set of 30

I moved the component exercises up to the 20lber. I figure why not work on the heavier weight if I can. I am seeing improvements every workout since I started with a more structured program.

I usually try to do way too many exercises and not focus enough on making a few really great. I am still going to continue with the Snatch and Swipes after my workouts for one set of each one on alternate workouts. I think this will be acceptable.
Peace
Rich

[Rich_Hav]

5/21/04 Workout.

20lb. Parry Cast 2 sets of 10 RPE 6 RT 9
20lb. Armpit Cast 2 sets of 10 RPE 7 RT 8
20lb. Front Pendulums 2 sets of 10 RPE 6 RT 9
15lb. Performance Bull Whips 5 sets of 6 RPE 7 RT 8
20lb. Inward Pendulums 2 sets of 10 RPE 7 RT 8
20lb. Shield Cast 2 sets of 10 RPE 8 RT 7
15lb. Performance Mill 5 sets of 5 RPE 6 RT 8

I was very tired today and was lucky to get this workout in. I had no energy left for anything else.

I received the Mobilized Strength book today and will start working with that on alternate days.

Peace
Rich

[Rich_Hav]

5/23/04 Workout

24kg Snatch 15/R 15/L
16kg Bent Press 3/R 3/L

20lb. Parry Cast 2 sets of 10 RPE 6 RT 9
20lb. Armpit Cast 2 sets of 10 RPE 7 RT 8
20lb. Front Pendulum 2 sets of 10 RPE 7 RT 8
15lb. Performance Bull Whip 3 sets of 10 RPE 7 RT 8

Mobilized Strength.

Just started working on the Mobilized strength today. This workout felt good.
Peace
Rich

[Rich_Hav]

3/25/04 Workout.

32kg Snatch 2/R 2/L RPE 9 RT 6
16kg Bent Press 5/R 5/L RPE 5 RT 9

2x20lb. Front Pendulums 5 sets of 5 RPE 6 RT 9
2x20lb. Armpit Casts 5 sets of 5 RPE RPE 8 RT 7

20lb. Parry Cast 2 sets of 12 RPE 6 RT 9
20lb. Armpit Cast 1 sets of 15 RPE 8 RT 8
20lb. Front Pendulums 1 sets of 15 RPE 6 RT 9
15lb. Performance Bull Whip 4 sets of 10 RPE 7 RT 9

Warrior Wellness.

Felt better today. Was able to get more rest.
Peace
Rich

[Rich_Hav]

5/28/04 Workout

32kg Snatch. 2 sets of 1 RPE 9 RT 6
24kg Bent Press 1 set of 3 RPE 8 RT 7

2x20lb. Front Pendulums 3 sets of 5 RPE 6 RT 9
2x20lb. Armpit Cast 3 sets of 5 RPE 6 RT 8
25lb. Parry Cast 3 sets of 5 RPE 7 RT 8
25lb. Armpit Cast 3 sets of 5 RPE 9 RT 6
25lb. Front Pendulum 3 sets of 5 RPE 8 RT 8
15lb. Technical Bull-Whip 5-10-10 RPE 9 RT 6

Tried the Technical Bull-Whip today and came across a bit of a technique problem. When I do the bull-whip with my left arm I notice there is a weakness in my left arm switching from back position to the front pendulum. I do not have this problem with my right arm. The exercise is very easy with my right and extremely difficult with my left.
Next workout I will do some extra sets with my left.
Peace
Rich

[Rich_Hav]

5/30/04 Workout

16kg Clean + Front Squat + Jerk 3/R 3/L RPE 3 RT 9
32kg Snatch 3 set of 1 RPE 9 RT 6
24kg Bent Press 3/R 3/L RPE 8 RT 7

25lb. Parry Cast 3 sets of 7 RPE 7 RT 8
25lb. Armpit Cast 3 sets of 5 RPE 8 RT 6
25lb. Front Pendulum 3 sets of 7 RPE 8 RT 8

2x20lb. Front Pendulums 3 sets of 10 RPE 6 RT 9
2x20lb. Armpit Casts 3 sets of 5 RPE 6 RT 8

15lb. Technical Bull-Whip 5-8-12-5-5-5 RPE 8 RT 7

Bull-Whip felt better today with the left arm. Next time I am dropping the 25lb. Armpit Casts and Front Pendulums. Will Start work on the Shield Cast and Inside Pendulum. I like the Parry Cast too much to drop.
Peace
Rich