Casey's Post-Epsilon Bear/Rabbit Reset

[casey]

Epsilon was stunning. Too much to absorb all at once. But I definitely reset my expectations of what I could be doing with the clubbells, and after running out of steam on my last program I feel reset, recharged and ready to begin again.

The areas I want to improve most are working at the heaviest level possible with clubbells, one handed Bruiser work and double Bruiser work, and working more graceful and sophisticated movements with the light clubbells (15s for me.)

This seemed most like Coach Jones' old "Bear and Rabbit" protocol to me, so I went and looked at his article in CST Mag 1.9 and his training logs. I am going to duplicate his protocol of working Bruiser movements for generally low reps in the morning and higher rep, more sophisticated work with the 15s in the evening. But I don't think I can handle the Rabbit portion five days a week. So I will shoot for a 3 day a week AM/PM split. And rather than focusing on endurance so much with the Rabbit movements I will focus on sophistication, but also cleaning up a few basic moves which I never got too proficient in with the 15s.

I am hoping to move to an eventual Double Density cycle when one of the exercises from each program jumps out at me. Until then I will leave room for experimentation and fun. Epsilon just gave me so many ideas, I can't focus on one or two movements to the exclusion of everything else.

This program design presented itself to me in this morning's workout. I thought I would try a one-hand CTO with the Bruiser because I was training outside and felt more confident. The weight went up easily and I decided to keep at it, eventually for five sets. They went like this.

One-Hand Bruiser Clean to Order
1R, 2L pass back to right 1R
1R, 5L
1R, 3L
1R, 2L
2R, 5L

RT was about 5 or 6, RPE maybe 8, I was happy to finally get two in a row with the Right hand. So I feel confident that I can wok this up to 5X5 at least, and then maybe move to double Bruiser CTOs. Coach Jones will be so proud!
:lol:

Next, ABC Bottom Up Press 4 sets of 5

RT: 6 RPE: started at 9, went down to 7 as I got used to the movement.

Double Arm Cast (25s...finally have a pair!)

5x5

RT: 5 RPE: 8

Needs work, but like the previous movement it improved rapidly. Some reps were perfect, some were horrible.

Then I did some Catch work and some fiddling with Coach Jones' Loop exercise. (I'm not trying to be Coach Jones, but between the two of us we nearly have a full beard.)


What I will do is separate these practices into AM and PM sessions, with a Warrior Wellness session in between. I will work on One Hand CTOs, and the following ABC moves: Bottom Up Press, Side Semi, Clean to Flag, along with arm casts with the 25s in the AM. PM will be Loops, Catch work, drumming and maybe a more sophisticated combo routine for the denisty cycle, like a Crossbow. The ABC moves I picked are the next level up in sophistication for me. In my last program I think I skipped ahead too much, and left out some of the basics. I will work these up to not more than 5 sets of 10, doing one or two each session.

Now I am very sore, maybe still some from this weekend, but excited to get to this program. I gained a lot of strength and size from short, infrequent ABC sessions, and I plan to use it well here.

Thanks for reading.

CPR

[Scott Sonnon]

Burly, brother.

[Coach Jones]

Good on ya' Casey. The Bear-Rabbit really gave me some great results. The single hand and double CTO's are brutal....you'll love 'em...you just won't know you love 'em. :lol:

Good luck

[casey]

Pretty sore today. My left shoulder in particular doesn't know that it loves the Bruiser CTO. (But it will learn!)

Did a medium length Warrior Wellness session in the AM. After Epsilon, I feel good doing more sophisticated movements (like Cloverleaves) that were not giving me good results before. Also, one hint from Coach Dan on my spinal mobility fixed a movement that I guess I've never been doing right. :shock: Although I'd thought it a hundred times, I was really never relaxing my neck when doing spinal circles or figure eights. Particularly in the back position. As a consequence I was always holding on to some tension which radiated through the whole spine and never allowed my pelvis to relax. Letting go has made a huge difference. I have often been unsatisfied with this movement for back therapy and I think this was the reason. I feel like I am over a hump, and I'm finally ready to proceed to serious back ROM, and maybe even putting a nagging old injury to rest. Thanks Coach Dan! :D

Later in the afternoon I went through the first Body Flow tape and reviewed all the BMEs, then did the first couple of kinetic chains on tape three. I finished with some FCBD and Be Breathed. My legs feel spectacular! I sometimes forget that with a little consistent application of CST protocols pop-free, smooth and comfortable movement is possible.

Shoulders are still sore though. :cry:

Tomorrow morning I shoud be ready to wrestle a Bear.

Thanks for reading.

CPR

[casey]

AM (Bear)

Bruiser One-Hand CTO

1R, 1L

This was just going to be a warm-up. I did it inside, and fear of dropping the clubbell really keeps me from fully exerting myself. So I went out.

3R, 5L - but out of all of these only one on the left side was stable enough to hold in order position. So I tried to concentrate on the hold.

1R, 2L -good four second holds on all.

2R, 3L - best set in terms of technique

1R, 3L - good but pretty tired. So I'll count the warm-up set as one of my five sets.

Overall RPT:5 RPE: 8-9

Arm Cast (2X25) - 5 sets of 5

One set was perfect (RPT: 8 RPE:6) one was horrendous and the rest were in between. Overall RPT: 6 RPE: 8. Coming along very quickly though! :D

ABC Side Semi - First two sets forgot to count the reps. Did the movement unloaded in between sets to try and get it down. Third set 5 reps to each side.

RPT: 6 RPE: 7

I started this workout knowing I was still sore from the last one. I just want to get into the three times per week rhythm, and do a little less each time. Also I know I will have two days off after this. Considering I wasn't fully recovered I'm very happy with how things turned out.

Thanks for reading, see you this evening for the Rabbit portion.

CPR

[casey]

PM (Rabbit)

Still fiddling with Jones' Loop and Rabbit Hole. These exercises are hard to break down, or to do slowly even. So I'm not sure how to describe my workout. Lots of attempts at these, some more succesful than others. In between I did some

Drumming (15s) x26, x23 RPT: 7 RPE: 8

This is one of those basics I want to work on. I have never gotten it as smooth as I would like, nor to as high a volume. So I will work up to 50 with each hand at an RPT of 8 or higher.

My shoulders and hands are looking forward to a weekend off.

CPR

[Dan Chomycia]

Looking good Casey!

[casey]

Thanks Dan! I'm feeling good too. Stronger every time.

This weekend I had three Warrior Wellness/Body Flow sessions. Two on Saturday and one on Sunday. On Saturday I went through most of the BMEs from the second Body Flow tape. I should've done more though, I was still pretty sore and stiff when I woke up monday, so I didn't do my AM workout right away. When I was ready, I tried a few different exercises:

AM

Double Bruiser Swing (shooting for waist high!) 3 x 5

RPT: 6 RPT: 6

Tough. I tried to make sure the Bruisers weren't swinging me, keeping my form good and really accentuating the hip snap. The grip on my right hand left pretty quick or I would've done more of these. Something abuot the intense concentration on proper hip movement made my back feel great. Really loose.

After those I thought swinging a pair of 25s overhead would be easy. Of course, it wasn't. I tried a few snatches with the 25s, which were also pretty hard, and moved on to another ABC exercise I want to improve on.

ABC Front Clean to Flag 5 x 10 (5 with each grip without a pause)

RPT: 8 RPE: 6

Felt great! At least these felt light after the double Bruiser swings.

To finish I thought I'd use the 25s for some Rock-it Hops around the yard. My grip didn't last too long though. :cry:

PM

A quick Warrior Wellness session in the afternoon. Then went right into some more work with the Loop with a 15. I almost have these down, and I am going to start logging reps and sets. For now I recommend these to anyone who wants a lot of work for the wrist, through all kinds of ranges of motion.

Drumming (15s) x21, x29 RPT:7 RPE: 9

Finally adding a few reps, but my technique is not improving until I've done 10 or 15 of them and have a rhythm. By then my hands are getting tired.

That's it for now. Thanks for reading.

CRP

[casey]

Tuesday I did pretty much nothing. I was extremely sore in my traps. I blame the double Bruiser swings. It was a nice day to recover though. I found out I weigh 180 now too. That's about 25 pounds up from this February/March. For this I can definitely pin the full responsibility on ABC work. Of course you need to eat more, but ABC work makes me hungry all the time. And it helps to rest alot, but once again, the ABC routines are so demanding, you will need to rest.

Wednesday

AM Legs and back are stiff. So I did a pretty thorough DROM session and then went right into the morning's fun.

Bruiser One Hand CTO 5 x 3 each hand.

RPT: 7 RPE: 7

Wow! Taking monday off from these really helped, even though I worked hard on monday. But this workout was a huge jump in technique and strength. Each set got easier. The last one was maybe RPT: 8 and RPE: 5!!! I am stunned. When I tried the One Hand CTO last wednesday, I didn't think I would be able to do much with it. Just an occasional stunt. I should get to 5 x 5 pretty soon and then who knows...Double CTO? :twisted: I couldn't be happier with my progress.

Bruiser Side Semi 3 x 5

RPT:8 RPE: 5

Also a jump here. I think I have all the hitches ironed out. I don't really enjoy these, I just wanted to make sure I could do them right. So I am not sure what to do with these next. Stay tuned.

Contemplating 5 sets of 5 (or more) with double Arm Casts with the 25s was too much, so I decided to stop here. Maybe I will throw those in with the PM Rabbit portion.

CPR

[Dan Chomycia]

Casey,
What an interesting turn of events I got smaller and you got bigger! Before OCS it was the opposite! :shock:

Talk to you soon!

[casey]

Dan,
I am glad we both meant to end up where we are too. It couldv'e happened by accident...

PM

Still feeling energetic from this morning's work. Couldn't wait to get started. I worked on the Loop some more, later I got several decent reps. Then I did some catch work, Front Pendulum catches and the triple grip drill.

Then, to increase the volume on my Drumming work, but keep the technique up, I am going to do a mini density-type cycle. Today:

Drumming (15s) 5 x 16 w/30 seconds rest in between sets.

RPT: 8 RPE: 8

Another big jump in technique. These sets went well. Next time I will try 4 sets of 20 with 30 sec. rest.

More catch work, then:

Inside/Outside Circles (15) 10 each direction, each hand

These are so much smoother after doing a few reps of Mobilized Strength style circles, slow and smooth holding the club at the center of mass.

Loop 5 each hand

RPT: 5 RPE: 7

But getting better....

Front/Back Circles (15) 5 each direction, each hand

Probably some Body Flow later. What a great day. Thanks for reading!

CPR

[casey]

I couldn't access the forum this weekend. Nikolay posted and said someone was trying to hack the forum, so I guess a lot of people might have had the same problem. For now, I will just post this morning's workout.

AM
Bruiser One-Handed CTO Warm-ups: 1R,L;2R,L;3R,L then 3 x 5

RPT: (beginning) 5, (last set) 8 RPE: 7

I haven't done these in a while now (since Wednesday) so I guess my body forgot it was able to. It took some convincing to get going, but by the last set my reps were smooth and easy! I hope for a solid 5 x 5 soon, then maybe we'll move to the double Bruiser CTO.

ABC Front Clean to Flag 5 x 12 (6 R grip, 6 L)

RPT: 8 RPE: 6

Performance Swipe (25s) (Front Pendulum to Order, Arm Cast to Order) 5 x 5

RPT: 6-7 RPE: 6

I guess this is pretty obvious, but these require a lot more coordination, so from now on, I will put these second and use the Clean to Flag as a finisher. That set-up will resemble the Functional Hypertrophy program in Coach Szolek's ABC Book.

I am going to stick with these exercises, with Double Bruiser Swings and ABC Side Cleans to Guard as an alternate program when I need it. Hope to be ready for a Density program with Swipes soon.

Thanks for reading,

CPR

[casey]

PM

Went straight into the Rabbit portion from an extensive DROM workout. It's great to have one of these at least every couple of days. Really taking my time, going through every range of motion deliberately. I was not doing very many repetitions, working more on sophisticated movements like cloverleaves and revolvers. Working on the FCBD every day, and twice on some days, is showing rapid improvement. So I was feeling very loose when I started.

Loop (15) 3 x 5 each side.

RPT: 5 RPE: 6

These are finally decent. So whatever I said my RPT was before I was lying. It's 10 times better now. I will stick with these for a while because I love them and they look cool. This is not to make ME look cool, but to be able to impress people enough to turn them on to CST. :wink:

Also some Rabbit Holes. For some reason, I feel these hitting the same part of my wrists as the Loops.

Drumming (15s) Mini-Density Cycle 4 x 20 w/30 seconds rest in between sets

RPT: 8 RPE: 8-9

Got tough at the end, but this is really teaching me to relax my hands more. When the reps get higher there is no other way to do it.

I wanted to do something that would feel good on my back, which was still kind of stiff, and I thought of full squat snatches with the 15s. I really like the archy kind of stretch at the bottom position of these (w/ a Torch Hold). I was inside though, so I locked them out and held for a second at the bottom but let them come down as I stood up to avoid running into the ceiling.

Double Snatch (15s) 3 x 10

RPT: 8 RPE: 8

Pretty tough. But exactly what I was looking for.

Some Catch work and Mobilized Strength at the end.

That's all for today. Off to the beach tomorrow, but back soon.

CPR

[casey]

Tuesday was a normal recovery day, and Wednesday I took cause I felt like I needed extra. Apparently it wasn't enough. Even though I had a great Body Flow session last night, this morning I was still feeling sore and tight. It was pretty extreme in my lower back, on the right side where I have an old injury. I warmed up a little, and tried to do my normal OR alternate AM workout. Nothing worked right. So I ended up trying a (hard) set or two of everything I usually do (1 arm Brusier CTO, Double Bruiser Swings, Performance Swipes with the 25s, etc.) and then having to stop and try something else. The result was I was tired as if I'd done some actual useful work, but I hadn't, and I could only stand up with extreme difficulty, like an old man on an arthritis rub commercial. I decided not to be frustrated and hit the long and THOROUGH DROM session I knew I needed. I did a lot of pelvis and spine work, circles, figure eights, diagonals, cloverleaves, revolvers. Slowly and smoothly. Alternating some kind of floor movement, like the shin bridge from Coach Szolek's latest article (although I can't go down that far with it) with standing spinal circles or figure eights. Eventually I felt like adding in some Rabbit work, thinking maybe this day could be salvaged with a Rabbit/Rabbit protocol. Anyway, the things I've been doing with the 15s don't stress my back much. So in between more DROM work, FCBD and slow-mo Be Breathed Pikes I did:

Parallels (15s) 10 each direction

RPT: 8 RPE: 6

Drumming (15s) 51

RPT: 9 RPE: 9

I thought I'd do another step in my mini-density cycle, but they felt good so I kept going. I'll shelve these for a while.

Bow and Arrow (like a Parallel except one arm stops in muscle out position on each rep) 10 each side

RPT: 7 RPE: 7

Loop (15s) 2 x 5

RPT: 7 RPE: 5

Parallels 20 each direction (but I had to pause in the middle :oops: )

And some other fiddling. Feeling better at the end, but my back is still not 100%. More like 60%. I think I will need more of the same this afternoon and maybe tomorrow too.

Thanks for reading.

CPR

[Dan Chomycia]

Casey,

You may need to take a few days off brother,

Tuesday was a normal recovery day, and Wednesday I took cause I felt like I needed extra. Apparently it wasn't enough. Even though I had a great Body-Flow™ session last night, this morning I was still feeling sore and tight.
Talk to you soon!

[casey]

Of course, Coach Dan was right. I didn't touch the clubbells from Thursday until Tuesday, when I did several sets of Head Casts with the 15s. I still wasn't all the way back though until yesterday.

In the meantime I did a lot of mobility drills. My back was a mess until Sunday or so. A little bit of over training plus slacking off on the core of my personal practice (DROM work). On Monday night, after a set of super slow Be Breathed pikes (I have been doing a lot of those) I stood up and my back felt 100% better - better than it has in years.

I wasn't sure if I was going to continue the program as it is, but when I realized what great progress I've made I decided to keep going, with a few minor adjustments.

I am going to stick with the mini-density cycles, and really sprint toward the goal of a double CTO with Bruisers. I will be moving out of the country in September and I think I will only be able to take 1 Bruiser with me (weight restrictions) so I want to get the most out of all of my clubbells now.

Wendesday

AM

Bruiser CTO 10 sets of 2R/2L in 10 minutes RPT: 8 RPE: 5

Double Bruiser Swing (to waist height) 10 sets of 3 in 10 minutes RPT: 8 RPE: 6

Two Handed Bruiser Side Clean to Guard 5 x 5 both grips RPT: 7 RPE: 7

It's good to be back. :lol:

CPR

[Dan Chomycia]

Right on Brother!

[casey]

For a while now I've been reassessing and experimenting. I thought about starting a new log, but the pressure to think of a cute new name with some kind of pun/alliteration/wordplay was just too much. :lol: Just kidding. My workouts haven't had a real pattern to warrant a new log, now I have made some decisions and my focus is pretty much the same as before. The one exception is that with an impending move overseas I have decided to take only one Bruiser and one 15 with me (weight limits and such.) Having made this decision, I couldn't wait to start training exclusively with this set up. The Bear/Rabbit idea persists, just with one club for each animal. :wink:

So rather than the Double CTO I am working on the Bruiser Armpit Cast. And still working my way through the ABC book.

Monday

ABC Bottom Up Press: 2R (grip), 2L, 4R, 4L switched to Bottom Up Jerks followed by slow negatives and did three more sets of 8 or so. One final set of 4 with the presses.

Overall RPT: 6 RPE: 8

Alot harder than I thought. Actually, it is not difficult at all to get the weight up in a Torch hold, but my shoulder on the dominant grip hand tends to creep up, so the difficulty comes in one particular spot keeping the shoulder packed down. I will enjoy more work with this range, maybe adding Bottoms Up (Torch Hold) Snatches to work the same area differently.

Side Clean to Muscle Out: 2 sets of 8 each direction

RPT: 7 RPE: 8

These are great for the back. The next day (today) I feel it all the way up my Erectors.

Reverse Parry Cast: 2 sets of 20 (10 each direction)

RPT: 9 RPE: 8

I finally am happy with the technique on these and my shoulders' range of motion. I did these "Functional Hypertrophy" style (thanks Doug!) one to the Right, park for a half second and switch grips, one to the Left, repeat. About 2 minutes per set.

Also since my last post I have been doing a lot of breakdancing, taking lessons here in DC. It is amazing how well Body Flow and CST prepares one for all manners of physical pursuits, half of the breakdancing moves you all have seen are just faster or more stylized versions of various BMEs. Practice your Body Flow kids! You will literally be ready for anything. :twisted:

After this Bruiser work I put in about an hour of Body Flow, breakdancing, DROM and etc. It all fits together so well.

CPR

[Pattimeow]

Also since my last post I have been doing a lot of breakdancing, taking lessons here in DC. It is amazing how well Body-Flow™ and CST prepares one for all manners of physical pursuits, half of the breakdancing moves you all have seen are just faster or more stylized versions of various BMEs. Practice your Body-Flow™ kids! You will literally be ready for anything.

After this Bruiser work I put in about an hour of Body-Flow™, breakdancing, DROM and etc. It all fits together so well.

Casey,
Hi. I know you don't 'know' me, but I wanted to pop into your log for a second 8) - because I just am in awe of how doing CST has helped me with dance. :D And how fun that you are taking breakdancing lessons!

I've never break danced before. I do a private sacred dance once a week and am actually going to perform in a couple of weeks for my first time. And tonight we rented the movie "Dirty dancing Savanah nights" - wow, I love that music and that dancing!! I could hardly just sit there and watch the movie.

Anyways, you're right it all fits together so well. And I'm only doing CST (WW & clubbells) so far, haven't yet started on Body Flow, but you've sparked my interest now. :mrgreen:

Warmly, Patti

[casey]

Patti,
Yep, the Body Flow stuff is the best. It puts all the other elements together. Warrior Wellness and Be Breathed prepare you for Biomechanical exercises and kinetic chains. Prime Your Bioenergy is loaded with essentials too. The box step from PYBE is the same as the basic top rock in Breakdancing and the six step (the move you've all seen where breakdancers in a ball of foot squat 'walk' their feet in kind of a circle around themselves) is just the box step in a crouch. From various Body Flows rolls I gained a lot of ground (no pun intended) on other breakdance beginners when it came to shoulder stands and similar moves. And of course the Long Leg Swoop is not far from everyone's favorite - the Windmill. Sonnon is not kidding when he says things like (paraphrasing!) Body Flow will prepare you for any other physical endeavour, or at least unlock your potential, which you can then freely apply - at your individual maximum efficiency - to whatever you choose.

Tuesday PM

A little over an hour of DROM moves sophisticating into Lockin' (no, there is no 'g' in Lockin', why do you ask?) and Breakdance moves. For some awesome Body Flow, check out my teacher Phil at http://www.liquidpopcollective.net/-videoclips/Frequency_studio-01.mov It's a long clip but I think you'll enjoy it. This man has no residual tension or SMA in his body, or maybe just no bones. I enjoy doing these types of drills, which as I said are just variations on Warrior Wellness stuff I've already been doing, in between heavy exercise. Of course, I can't do what Phil can...

Wednesday

Short DROM workout (half hour). Pretty exhausted from Monday and Tuesday.

Thursday

One-Handed Bruiser work:

I did a series of rest pause style singles with the following variations (working towards One-Hand Bruiser Swipes): One Hand CTO to Shoulder Park to Back Position Iso Hold, CTO to shoulder to Back to Shoulder to Order, 1/2 Reverse Parry to Back Position to Shoulder Park to Order to Park then Reverse sequence. I am definitely working close to my technique and effort threshold, but loving every minute of it. As an experiment I got the club into back position with two hands and then tried to cast it out without touching the shoulder in between. I've got this down on the right side, left is close. It's interesting, When I first tried One Hand Bruiser CTOs my left was A LOT stronger than my right. But in anything beyond that my right is way ahead. Hmmmm.....

Rabbit Class Clubbell:

Loops: didn't count the reps, but over ten with each hand. I think I've finally got it down.

RPT: 8 RPE: 5

Then I did some Two Handed Combos to work the drills in the ABC book I have advanced to.

Two Handed Bottom Up Snatch + Negative Press to Order + (switch to Guard of Dominant Hand) Negative Side Swing + Side Clean to Muscle Out + Hem in Side Semi + Muscle Out + Hem in Side Semi + Clean to Guard of Dominant Hand + Park

I did a couple of reps of these rest pause style. Very tough, but I like it.

RPT: 6 RPE: 8

Two Handed Reverse Parry Cast + (at Back position) Patch in Gama Cast circle (from Back Position over non-dominant shoulder to Order, then back over dominant shoulder to Back position) + finish Reverse Parry.

Pausing in Order was brutal. Once again, only a few each direction.

RPT: 6 RPE: 8

Finished with some Catch work and more Loops.

Thanks for reading,

CPR

[Scott Sonnon]

Unreal! :o

[casey]

Monday

3 days off from heavy clubbell swinging felt just right. I am trying more and more not to rush recovery. I have found my best results with two days of rest in between heavy work sessions but I just didn't feel it yesterday. Of course, 'rest' is not always exactly 'rest' either. Just not Bruiser work.


Continued working toward 1 arm Bruiser Armpit Cast. This is my fourth workout with this (I did two while off line with this log) protocol and I am progressing faster than I ever thought possible. I really have to continually reset my ideas of what is and is not possible with clubbells every few weeks. I remember at Epsilon my arm casts with the 25s were not too steady. I should be at about the same level with the Bruiser in about a month.

Combination Routine: 1 Arm CTO - Yield to Shoulder Park - Drop into Back position - return to Shoulder Park - Return to Order

7 sets of 3 with each arm.

RPT: 6 RPE: 8

This is basically the cast with slight rest breaks on the shoulders. After these I decided to see how the casting out from back position was going. This portion is easier for me than putting the clubbell in back position, so I am working it first. I did 5 or 6 sets of singles, same as the above routine except casting out from back position without touching the shoulder and going to floor park. It felt great. I was surprised how powerfully
I could move the club from back position, but I have little control of where it goes after that.

Half Reverse Parry Cast: 3 reps each arm, with the right arm I can now do a full Reverse Parry.

RPT: 5 RPE: 9

Then I did one set each of Whack-a-Moles and Hammer Throws. I really would like to do a Density cycle soon, maybe with one of these, but I am afraid my international move will interrupt it. We will see.

CPR

[casey]

I was away last week on a very relaxing vacation. I took my clubs but didn't end up using them. If there's one thing I took from Epsilon, it was "you can add more rest, but not more work." I can stick to that program. :wink:

Sunday

Very stiff from driving all day yesterday. But also very excited about exercising, moving, working out all the kinks. Extra rest really helps me to attain this attitude when approaching work. My basic workout is evolving into (in about an hour)

> starting off with DROM work: 10-20 minutes Warrior Wellness-based, working from the head down, adding in more sophisticated or just newer drills that I've picked up lately where appropriate
> Heavy one-handed Bruiser work with BMEs, basic breakdance moves inbetween sets. Generally working on the tension/relaxation dichotomy. Steve Barnes wrote an article about how much Warrior Wellness drills done in between sets of a Density program catapulted his performance forward. I am finding this more and more. I like to work on specific areas which I either need work on constantly or which are affected by the clubbell exercise I am doing.
> Two Handed Bruiser Work, starting a Density Cycle (finally), still 'supersetting' with BMEs and dance moves
> Catch work with a 15 and some work with Loops, Rabbit Holes, and other more advanced drills.

Here's how it looked today.

Started off with a warm up of the Three Segment Armpit cast (from Order, to shoulder park, to Back position, back to shoulder, back to Order)

Then 10 sets of singles, lowering the Bruiser to Back position and trying to cast out into order. I can reliably perform this drill with my right hand but not with the left yet. I also still get nervous going into back position without stopping at the shoulder.

Density Cycle: 20 sets of 5 in 20 minutes, Two-Handed Hammer Throw

Awesome! I love this exercise. My back/torso felt great! I just feel powerful doing these. But I only did other drills in between sets until about set 15. I was panting by then.

Catch Work: triple grip drill, blob catches

Loopy Shoulder Cast: In Coach Jones' article he described these as two consecutive shoulder casts and I had never realized that before. So instead of passing this to the other hand as in the Loop, I ended in Muscle Out, as in a shoulder cast. I'll stick with these for a while.

Exhausting but enjoyable work. I am curious what the Hammer Throws will do for my core, but I am sure it will be good things.

Thanks for reading,

CPR