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