Rich Havilands Ever Evolving Conditioning Program.

[Rich_Hav]

I am starting a new training log.

It will be broken up between BW drills, Kettlebells, and Clubbells.

I dropped the ladders and am going to use density a little less.

I will mostly be working on the Clubbell sport excercises and the two handed Clubbell excercises. I will be including more and more of the drills from Body-Flow.

I will start posting my workouts and if anyone can give me some advice it would be appreciated.

Thanks for the help.
Peace
Rich

[Doug Szolek]

Rich, I'm looking forward to seeing what you're gonna put together :)

Rich'

I'll keep an eye out. Maxwell and I are working on combining these modalities in interesting ways. I've recently got him more interested in the OCS moves, he already is way into body flow. We are talking about doing a "super-conditioning" seminar together in Philly at some point.

Using ladders, circuits and combing body flow with CB, ABCs are all interesting ways to go. Have fun with it. I'll stick in my 2 cents when i can.

Bill

[Rich_Hav]

Clubbell.

Saber Grip Inward Pendulum 20lb. 1 set of 7 RPE 8 RT 7
Short Whip 15lb. 1 set of 10 RPE 8 RT 7
Task Master 15lb. 1 set of 7 RPE 9 RT 6
Swings 20lb. 1 set of 10 RPE 6 RT 10
Spout 15lb. 1 set of 10 RPE 6 RT 8
Cossack 15lb. 1 set of 2 RPE 9 RT 4

Swipes 20lb. 2 sets of 8 RPE 9 RT 8

This is all I could get in today. Extremely tired. Out performing all week very little sleep. Will sleep tonight hopefully and get in some BW drills and ketlebells tomorrow.

Peace
Rich

[Rich_Hav]

BW Drills
Kettlebells

Pull ups 1 set of 3 RPE 8 RT 8
Chin Ups 1 set of 2 RPE 8 RT 8
Hindu Push Ups 1 set of 22 RPE 7 RT 9
Quad Hops 1 set of 10 RPE 8 RT 8
Quad Switch 1 set of 5 RPE 8 RT 8
Squat Creep 30 Feet RPE 8 RT 7
Shinbox Spinal Rocks 1 set of 10 RPE 8 RT 7
FCBD 1 set of 10sec. each position. RPE 8 RT 7

Kettlebell Snatch 32kg 1 set of 2 each hand RPE 8 RT 8
Kettlebell Clean 2x24kg 1 set of 4 RPE 8 RT8

FCBD is a lot harder when holding for longer time periods. Will work on the 10 second holds for a while.

The 32kg kettlebell is a killer.

I just ordered the Body-Flow video deries the other day. Can't wait to start adding some of those drills to this routine.

Also ordered the ABC manual. Will add some excercises to my ABC routine. I will do that tomorrow.

Thanks for reading and for all the help.
Peace
Rich.

[Rich_Hav]

ABC Workout.

Front Swings 25lb 1 set of 5 each grip RPE 5 RT 8
Side Semi 20lb 1 set of 10 each grip RPE 6 RT 6
Front Clean to Order 25lb 1 set of 10 each grip. RPE 5 RT 7
Side Clean to Guard 25lb 1 set of 5 each grip. RPE 7 RT 5
Front Pendulum 1 set of 5 e. grip. RPE 5 RT 6
Inward Pendulum, and Outward Pendulum 25lb 1 set of 5 e. grip. RPE 6 RT 6
Outward Pendulum to Shoulder Park 20lb. 1 set of 5 e. grip. RPE 7 RT 5
Bottoms up Press 25lb 1 set of 5 e. grip. RPE 7 RT 6
Flag Press 20lb 1 set of 5 e. grip. RPE 7 RT 7
Crowbar 20lb 1 set of 5 e. grip. RPE 9 RT 5
Gama Casts 25lb 1 set of 10 e. grip. RPE 9 RT 8
Parry Cast 20lb 1 set of 5 e. grip. RPE 7 RT 6
Rev. Parry Cast 1 set of 5 e. grip. RPE 7 RT 6
Hammer Throws 20lb. 1 set of 10 e. grip. RPE 7 RT 6
Side Swipe 25lb 1 set of 10 e. grip. RPE 9 RT 7

That was fun. Just received the book the other day and was dying to try this out. I like the excercises I chose to work on. Not sure if there are too many but it felt good for the first time.

Any advice would be appreciated.

I also received the Body-Flow videos the other day and can't wait to add some movements from there to my BW drills.

Thanks for reading and all the help.
Peace
Rich

[Rich_Hav]

Clubbell.

Side Semi 25lb. 2 sets of 10 e. grip. RPE 6 RT 6
Bottoms Up Press 25lb. 2 sets of 5 e. Grip. RPE 7 RT 6
Gama Casts 25lb. 1 set of 10 e. Grip. RPE 9 RT 8
Parry Cast 25lb. 1 set of 5 E. Grip. RPE 7 RT 6
Barbarian. 25lb. just a few reps to try it out. Very Hard.

A little tired from yesterday. Wanted to at least work on a few excercises.

Thanks for reading and all the help.
Peace
Rich

[Rich_Hav]

Clubbell,

Swings 1 set of 10 with the 20's. RPE 6 RT 10
Spout 1 set of 10 with the 15's. RPE 6 RT

Clubbell Swipes with the 20's. 11 sets of 5. RPE 9 RT 8

Quick workout. I could not finish because I ran out of time.
Next time I move the Spouts up to the 20's.
Thanks for reading.
Peace
Rich

[Rich_Hav]

Clubbells,

Saber Grip Inward Pendulum. 20lb. 1 set of 10. RPE 8 RT 7
Short Whip 15lb. 1 set of 10. RPE 9 RT 7
Task Master. 15lb. 1 set of 7. RPE 9 RT 7
Mills. 15lb. 8 sets of 5. RPE 8 RT 6

Finally starting to work the mills in. Still very hard to do.
Thanks for reading.
Peace
Rich

[Rich_Hav]

BW drills. Kettlebell. Clubbell.

Pull Ups 1 set of 2. RPE 8 RT 8
Chin Ups. 1 set of 2. RPE 8 RT 8
Hindu Push Ups. 1 set of 22. RPE 7 RT 9
Quad Hops. 1 set of 10. RPE 8 RT 8
Quad Switch. 1 set of 8. RPE 8 RT 8
Squat Creep. 20 feet. RPE 8 RT 7
Shin Twist. 1 set of 2. RPE 8 RT 5
Shinbox Spinal Rock. 1 set of 10. RPE 8 RT 7
FCBD 10 sec. each position. RPE 8 RT 7

Kettlebells.
32kg Snatch 2 sets of 1. RPE 8 RT 8
32kg Clean 2 sets of 1. RPE 8 RT 8

Clubbell.
25lb. Side Semi. 1 set of 10 each grip. RPE 6 RT 7
25lb Gama Casts. 1 set of 5 each grip. RPE 9 RT 8
25lb. Hammer Throws. 1 set of 5 each grip. RPE RPE 8 RT 7
25lb. Side Swipe. 1 set of 5 each grip. RPE 9 RT 7

Great workout. I like using the BW drills to warm up for the Kettlebell. I am including the heavy Clubbell work with the Kettlebell. They go together nicely.
I am starting work on the Knee Switch also tonight.
Thanks for reading and all the help.
Peace.
Rich

Rich,

Your doing a lot of stuff in each workout. Although this fun, it is difficult to refine technique when you do 1 or 2 sets of 10 things. The temptation is to take the kid in the candy shop approach, but particulrly when working the OCS stuff, you might want to try a more planned approached.

I like to do the componant parts leading up to the full move. Ex:

5x swing
5x clean to order
5xarm pit cast
5x10 swipe

with the ABC stuff this applies less - but don't neglect technique refinement there either. Ofcourse if your having fun and it's working, feel free to ignore this!

[Rich_Hav]

Clubbell Swipe workout.

Swings 20lb. 1 set of 10 RPE 4 RT 10
Spout 20lb. 1 set of 4 RPE 9 RT 8
Swipes 20lb. 15 sets of 5 RPE 9 RT 8

Thanks for the advice Bill. I am working on cutting it down a little.
I do like doing the BW drills though.
I also like working the heavy stuff with them after warming up.

I have been doing the excercises that were suggested to work on before doing the CS moves. I do like your idea of the components and definitely will give it a try.
Thanks for the guidance it is much appreciated. You have been at this a lot longer than me.

Peace
Rich

[Rich_Hav]

Kettlebells, Clubbell.

32kg kettlebell Cleans. 5 sets of 1, RPE 8 RT 8
32kg kettlebell Snatch. 2 sets 0f 1, RPE 8 RT 8
25lb clubbell Barbarians. 3 sets of 3 e. grip. RPE 9 RT 8
25lb clubbell side swipe. 1 set of 5 e. grip, RPE 9 RT 7

Very quick workout. Felt good.
Will have more time this week to workout can't wait.
Will hit some BW drills later on.
Peace
Rich

[Rich_Hav]

Body Flow Drills.

Quad Switch, 1 set of 8, RPE 8 RT 8
Squat Creep, 1 to 2 minutes. RPE 8 RT 7
Quad Hops, 1 set of 10, RPE 8 RT 8
Spiderman, 1 time through. RPE 8 RT 5
Shin Twist, 1 set of 4, RPE 8 RT 6
Shinbox Spinal Rocks, 1 set of 10, RPE 8 RT 7
FCBD, 10 sec in each position, RPE 8 RT 7
Knee Switch, still practicing the technique.

I felt like doing some BWE after the heavy weight work before. Loosened me up a bit.
Peace
Rich

[Rich_Hav]

BME & Clubbells.

Quad Switch 1 set of 10 RPE 8 RT 8
Squat Creep 1 set of 1 min RPE 8 RT 7
Quad Hops 1 set of 10 RPE 8 RT 8
Spiderman, Still working out the technique.
Shin Twist 1 set of 4 RPE 8 RT 5
Shinbox Spinal Rocks 1 set of 10 RPE 8 RT 7
FCBD 10 sec. in each position. RPE 8 RT 7

Swings 20lb 1 set of 10 RPE 4 RT 10
Spout 20lb. 1 set of 5 RPE 9 RT 8
Saber grip inward pendulum 20lb. 1 set of 7 RPE 8 RT 7
Short Whip 15lb. 1 set of 10 RPE 9 RT 7
Task Master 15lb. 1 set of 5 RPE 9 RT 7
Swipes 20lb. 3 sets of 6 RPE 9 RT 8
Mills 15lb. 3 sets of 5 RPE 8 RT 6

The spiderman is a lot of fun. Still working on the Knee Switch.
The Mills are still very difficult. Considering purchasing a 10lber to work them for a while.
Thanks fro reading and all the help.
Peace
Rich

[Rich_Hav]

Body Flow

Today I did the movements from the Body Flow video series. I made a list of all the movements and starting working on them. I spent a little bit of time on each one to get a feel for what lies ahead. I intend on getting to these several times a week in not daily. I will report on my progress.

Thanks for reading and for all the help.
Peace
Rich

[Rich_Hav]

Body-Flow
Kettlebells
Clubbells

I started with more work on the moves from body flow and some from grapplers toolbox.

32kg kettlebell Snatch. 3 sets of 1 RPE 8 RT 8
32kg kettlebell Clean. 3 sets of 2 RPE 8 RT 8

25lb clubbell Wack A Moles. 3 sets of 3 e. grip. RPE 9 RT 6
25lb clubbell Hammer throws. 3 sets of 5 e. grip RPE 8 RT 7

Felt good. Will work on body flow some more tonight. Mostly Knee Switch.
Thanks for reading.
Peace
Rich

[Rich_Hav]

Clubbell.
Body Flow.

20lb Swings. 1 set of 5 RPE 4 RT 10
20lb Spouts 1 set 0f 5. RPE 9 RT 8
20lb Swipes 3 sets of 9 RPE 9 RT 8
20lb Inward Pendulums 1 set of 5 RPE 8 RT 7
15lb Short Whip 1 set of 5 RPE 9 RT 7
15lb Task Master 1 set of 5 RPE 9 RT 7
15lb Mills 3 sets of 5 RPE 8 RT 6

Finally getting better at Mills. It took me a while.
Also worked some moves with the 20's.
A few body flow movements also.

Thanks for reading. Peace
Rich

[Rich_Hav]

Kettlebells, Clubbells, Body Flow.

32kg Kettlebell Snatch 3 sets of 1 RPE 8 RT8
32kg Kettlebell Cleans 3 sets of 3 RPE 8 RT 8
25lb Clubbell Barbarians 3 sets of 3 e. grip RPE 9 RT 8
25lb Clubbell Side Swipes 2 sets of 5 e. grip RPE 9 RT 7

Some Body Flow movements.
Thanks for reading.
Rich

[Rich_Hav]

I have been a little busy with the holidays and work.
I have been working on something like a HOC workout combining Body Flow and clubbells.

All done in groups of two. B.F., Clubbell, B.F., Clubbell, etc. 3b sets and then switch m0ovements.

Squat Creep Shin Twist 3 sets of 5 RPE 7 RT 7
Clean to Order. 25lb clubbell. 3 sets of 5. RPE 7 RT 8
Quad Switch 3 sets of 5. RPE 7 RT 7
Warrior be Strong. 15lb. 3 sets of 3. RPE 9 RT 6
Spinal Rocks. 3 sets of 10. RPE 6 RT 8
Pendulums 20lb. 3 sets of 3. RPE 6 RT 8
Split Switch 3 sets of 5. RPE 7 RT 7
Drumming. 15lb. 3 sets of 5. RPE 8 RT 5

Finished off with hammer throws for a few solo sets.
Worked on Arm thread shoulder rolls.

Also still doing the Kettlebell Snatch and Cleans with the Clubbell Barbarians, Side Swipes, and Wack A Moles on alternate days.
Cant wait to get the 45lber.
Thanks for reading and for all the help.
Peace
Rich

Looks good - more structured.

I like your use of the HOC model. You can plug in all the stuff you like to do but still keep it under control.

I'm sure the hammers and arm thread, my 2 favorite shoulder massagers, felt good.

I forget, are you an MA guy - 'cause you have a great MA routine there.

[Rich_Hav]

Thanks.

It feels really good. More of an overall conditioning program than what I was doing.

I am a practicing MA guy and this routine also seems to give me more time to practice.

Peace
Rich

[Rich_Hav]

HOC.

Squat Creep Shin Twist, 3 sets of 5 RPE 7 RT 7
Clean to Order 25lb. 3 sets of 7 RPE 7 RT 8

Quad Switch 3 sets of 5 RPE 7 RT 7
Bullwhip 15lb 3 sets of 5 RPE 9 RT 6

Spinal Rocks 3 sets of 10 RPE 6 RT 8
See Saw Press 15lb 3 sets of 5 RPE 9 RT 7

Split Switch 3 sets of 5 RPE 7 RT 7
Crucifix 15lb 3 sets of 5 RPE 9 RT 6

Finished with Leg Threads, Arm thread shoulder rolls, and Hammer Throws.

I received a 45lber for Christmas. It has already begun to laugh at me.
I will try to add it to my heavy work.
Thanks for reading and all the help.
Peace
Rich

[Rich_Hav]

ABC, Kettlebell.

Barbarians 25lb 3 sets of 3 e. grip RPE 9 RT 8
32kg Kettlebell Snatch 3 sets of 1 RPE 8 RT 8
Side Swipe 25lb. 2 sets of 5 e. grip RPE 9 RT 7
Front clean to park 45lb 3 sets of 3 e.grip RPE 9 RT 6
Side Semi 45lb 3 sets of 3 e.grip RPE 9 RT 6

First day with 45lb. clubbell. It was really tough.
Will keep on trying to work it in.

Thanks for reading and all the help.
Peace
Rich

[Rich_Hav]

Hoc.

Squat Creep Shin Twist 3 sets of 3 RPE 7 RT 7
Clean to Order 25lb 3 sets of 5 RPE 7 RT 8

Quad Switch 3 sets of 5 RPE 7 RT 7
Warrior be Strong + Crucifix 15lb 3 sets of 3 RPE 9 RT 6

Spinal Rocks 3 sets of 10 RPE 6 RT 8
Inw/Outw. Pendulums 25lb 3 sets of 3 RPE 6 RT 8

Split Switch 3 sets of 5 RPE 7 RT 7
Swipes 20lb 3 sets of 5 RPE 8 RT 6

Leg Swoop 3 sets 2 RPE 9 RT 5
Mills 15lb 3 sets of 5 RPE 8 RT 7

Quad Hops 3 sets of 10 RPE 7 RT 8
Hammer Throws 20lb 3 sets 5 RPE 8 RT 6

Leg Thread 1 sets of 2
Armthread Shoulder Roll 1 set of 2

Finally finished the whole workout. Felt good.
Thanks for reading and all the help.
Peace
Rich

[Rich_Hav]

ABC.

Front Clean 45lb 3 sets of 3 RPE 9 RT 7
Side clean to Guard 45lb 3 sets of 3 RPE 9 RT 6
Side Semi 45lb 3 seos of 3 RPE 9 RT 7
Barbarian 25lb 3 sets of 3 RPE 9 RT 8
Head Cast 25lb 1 sets of 5 RPE 8 RT 7
Side Swipe 25lb 1 set of 10 RPE 9 RT 7

Felt good. Added the head cast to improve my overall strength for the bruiser.

I will keep working the bruiser using the cleans until I can get to cleaning to the back. Then I will try to add some more moves. It is a challenge.

Thanks for reading and all the help.
Peace
Rich

[Rich_Hav]

Clubbell.

AM Swipe 20 sets of 7 in 20 minutes. RPE 8 RT 6
PM Mills 13 sets of 5 in 13 minutes RPE 8 RT 7

I am going to try this for about 4 weeks and see where I go.
Peace
Rich

[Rich_Hav]

Clubbells.

Practice excercises.
AM Swipes 15lb. 16 sets of 9 RPE 9 RT 7

Feels good.
Rich