Hav to try Circuits.

[Rich_Hav]

I am going back to work on some circuits for a while. Pretty much until I get bored of doing them. I don't have much experience with circuits so I basically put together some of the exercises I have been doing.
If anyone has any suggestions on a better exercise selection or a better way to go about circuit training all together let me know. Thanks in advance for any guidance.

7/15/04
First Workout.

Warrior Wellnes
Jump Rope 100 Skips.
32KG Swings 7 reps.
35# CTO's 7 reps
2x16KG C&P 10 reps
2x20# Swipes 12 reps
24KG Snatch 8 reps
20# Mills 10 reps

RPE 7 RT 8

First day so I am only going through this once. I want to do 10 reps in every exercise before I add a second circuit. I could have done more on the Snatch but my right hand is a little ripped up from work yesterday.
Thanks for reading.
Rich

[canadianclubber]

You could always toss in some bodyweight-only work, either mixed in or on the very end as a finisher. Also, I have experimented with ABC and light CB work in the same circuit with good results.

[Rich_Hav]

Thanks Chris,

I will add some BW squats and push ups. I should also throw in some hanging leg raises. I will work on these and in a few weeks maybe add in some ABC stuff.

Peace
Rich

[Rich_Hav]

7/18/04 Workout

Warrior Wellness
Jump Rope 100 Skips
32KG Swings 7 reps
35# CTO's 10 reps
2x16KG C&P 10 reps
2x20# Swipes 12reps
24KG Snatch 10 reps
20# Mills 10 reps

RPE 8 RT 7

I was able to get 10 reps on everything but the one arm swings. I am too tired to add the squats and push ups today. I also atarted some incline training this morning. I am going to work on this a few days a week also.
Thanks for reading.
Peace
Rich

[canadianclubber]

Rich - how do you like the new 35#?

[Rich_Hav]

It's great Chris.

It is going to be a great help for me to get to the one arm bruiser work someday. The handle is a lot thicker than that of the 25# so it gives the feel of the bruiser with a little less weight.

You will love them for the swipes and mills.
Peace
Rich

[canadianclubber]

Can't wait! Thanks.

[Rich_Hav]

7/19/04 Workout.

Warrior Wellness
Jump Rope 100 skips

Circuit #1
24KG C&P 10 reps
24KG Front Squat 5 reps
24KG Windmill 5 reps
24KG Snatch 5 reps

Circuit #2
35# CTO 5 reps
25# Swipe 5 reps
25# Parry Cast 5 reps
20# Mill 5 reps

Hindu Squats and Push ups.
Hanging Leg Raises.

You know the first circuit already. I tried to come up with a similar circuit for the CB's. This seemed to work pretty well for me. I liked not having to change the wreight very much with the kettlebell. It made it more cardio.

I changed a little with the clubbells to make it more challenging.
Thanks for reading.
Peace
Rich

[canadianclubber]

Rich-
I responded to your mail. If you have any other ?'s just fire away.

[Rich_Hav]

7/22/04 Workout.

Warrior Wellness.
Jump Rope 100 reps.

25# Swipe 5 reps
45# Clockwork Squat 5 reps
35# Hammer Throw 5 reps
20# Mill 5 reps

Went through this circuit twice. I'm using a circuit that was suggested by Chris Lancaster for the clubbells here. It is close to the kettlebell circuit designed by Steve Maxwell. I am going to flip flop them from workout to workout. Friday will be the kettlebells. Thanks for reading.
Peace
Rich

[Rich_Hav]

7/23/04 workout.

Warrior Wellness
Jump Rope 100 reps.

Clean & Press 24KG 5 reps
Windmills 16KG 5 reps
Front Squats 24KG 5 reps
Swings 32KG 5 reps

Did the circuit two times. Will keep building on this. Thanks for reading.
Peace
Rich

[Rich_Hav]

7/25/04 Workout

Warrior Wellness
Jump Rope 100 reps

C&P 24kg 5 reps
Swipe 25# 5 reps
Front Squat 24kg 5 reps
Clockwork Squats 45# 5 reps both grips
Mill 20# 5 reps
Hammer Throw 35# 5 reps both grips

The front squat/clockwork squat part of this circuit was nice and tough. A few of this will do a body good. Thanks for reading.
Peace
Rich

[canadianclubber]

Rich - That looks tough. Just a thought, but you could always combine the C+P and Fr. Sqt. and make a Sqt. Push Press. Clean, Squat, and as you rise form the squat, simultaneously press the bells up. Just a thought.

[Rich_Hav]

Chris,

I have done that already and it is a great movement. I just figured with endurance the primary goal of this... seperating them into seperate moves would make for more work.

I guess if would combine them I could add another exercise in to the mix and that could make more work also. I will give it a try next week on the combination circuit. Thanks.

Peace
Rich

[Rich_Hav]

7/27/04 Workout

Warrior Wellness
Jump Rope 125 reps

25# Swipe 8, 10 reps
45# Clockwork Squats 6R, 6L reps
35# Hammer Throw 10R, 10L reps
20# Mills 10, 10 reps

Jump Rope 100 reps

I went through the circuit twice. First number first time around, secind etc..

Finished off with some more rope jumping. Felt good today for this. Next week I hope to get through this four times.
Thanks for reading.
Peace
Rich

[Rich_Hav]

7/29/04 Workout

Warrior Wellness
Jump Rope 125 reps

24kg Clean, Squat & Press 5 reps
32kg Squat Pull 5 reps
35# Gama Cast 5 reps R/L
45# Hammer Throw 5 reps R/L

A few adjustments to the circuit. Added Squat Pulls and Gama Casts. I also started to do the Hammer Throws on both days. The C-S & P is a brutal one. This circuit is fun. Thanks for reading.
Peace
Rich

[Rich_Hav]

8/2/04 Workout.

Warrior Wellness
Jump Rope 75 reps.
2x16kg Front Squat 5 reps
16kg T.G.U. 1 rep
24kg See Saw Press 5 reps
15# Drumming 10 reps
35# ABC Muscle Out 3 reps
35# Wack A Mole 5 reps
25# Swipes 5 reps
10# Reverse Mills 5 reps
35# Side Swipes 5 reps
24kg Swings 5 reps
32kg Squat Pulls 5 reps
35# Hammer Throws 5 reps

I added a few new ones to the mix. Did all as a circuit with very little to no rest in between exercises. First time with the reverse mills so I am working light. I have to adjust the weight on a few for next time. Thanks for reading.
Peace
Rich

[Rich_Hav]

8/4/04 Workout.

Warrior Wellness
Jump Rope 125 reps

2x24kg Front Squat 2 reps
24kg T.G.U. 1 rep
24kg See Saw Press 7 reps
20# Drumming 5 reps
25# Swipe 10 reps
15# Reverse Mill 15 reps
35# Side Swipe 5 reps
32kg Swings 5 reps
32kg Squat Pull 5 reps
35# Hammer Throw 10 reps

Warrior Wellness
I did Warrior Wellness before and after the workout today to really keep it loose. I adjusted some of the weights today but still need further adjustment on a few moves. The reverse mills feel great. After my workout the other day I went back and hit the reverse mills for a while and they a really grooving.
It has been a while since I worked the side swipe and I need some time to get used to it again. This longer circuit feels better than the shorter ones I was doing last week. Yesterday I did some incline work. I might try to squeeze some in tomorrow if I have the time. Thanks for reading.
Peace
Rich

[canadianclubber]

Rich - your closet probably looks a lot like my closet with all of those toys. Nice collection. On the front squats, are your elbows tucked in or wide to the side? A habit with the front squats is to fan the elbows out wide, especially on heavier weights, but in my experience this is really rough on the shoulders. Thought I'd share. Nice work by the way.

[Rich_Hav]

Thanks Chris.

I keep the elbows in with a slight round in the back. You also probably noticed I have gone with the combination of kettlebells and clubbells in the same routine. It is a lot more difficult.

Talk to you soon.
Rich

[Rich_Hav]

8/9/04 Workout.

Rope jumpng 60 reps
10# Arm Pit Cast, Head Cast, and Muscle Out. 5 reps
Rope Jumping 60 reps
16kg Kettlebell Lunge 2 reps
Rope Jumping 60 reps
20# For/Rev. Mills 5 reps
Rope Jumping 60 reps
24kg Alternating Cleans 5 reps
Rope Jumping 60 reps
35# Side Swipe 5 reps
Rope Jumping 60 reps
24kg Snatch 5 reps
Rope Jumping 60 reps
25# Swipes 5 reps
Warrior Wellness

It's been a few days since my last workout. This felt good. I'm really noticing an increase in my strength with the Swipe and the Mill. Thanks for reading.
Peace
Rich

[Rich_Hav]

8/16/04 Workout.

Warrior Wellness
2x16kg Lunge 5 reps
15# Double Mills 5 reps
20# Snatch 5 reps
35# Hammer Throw 5 reps

Arm Circles with 10# Clubbell

20# Mills 5/5/5

Felt good. Double mills are great.
Thanks for reading.
Peace
Rich

[canadianclubber]

Glad to see you are trying the double mills Rich. They really wake up the nervous system, don't they?

[Rich_Hav]

They definitely give a nice boost to the single mills. I'm still working on getting the mills up to the 25#er.
Peace
Rich