Thursday, April 25, 2013

Daily RAW for 4/26

Greetings RAW Warriors,

Here's today's optional lifting routine for Friday.

Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4

Kettlebell Swings: 4 sets of 45 seconds each

3 Minute Warning: 20s work, 10s rest for each
Burpees
Lunges
Push-Ups
Mountain Climbers
Planks
Total Body Extensions


FitRanX BW Workout of the Day:

Level 0-2

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Body Weight Tricep Extensions x8
2. Bowing Crunch x8
3. Split Shuffle x8
4. Reaching Lunge x8
5. Plank x8
6. Jumping Jacks x8

Level 3-5

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Decline Push-Ups x8
2. V-Abs x8
3. frog Leap x8
4. Jump Squat w/ Knee Tuck x8
5. Plank to Tricep Extension x8
6. Burpee x8
The weather around here is FINALLY feeling like SPRING.  We had a big snowstorm around the 15th, just after it seemed like spring was around the corner.  It really set back our track season for outdoor meets.  Well, we are finally having one tomorrow for the first time this season.
I bring this up because with our track workouts, we've had to look for ways to keep the kids competitive.  I had to scoop the track off with our school's tractor, and we had a mini-track meet at practice with the "Gatorade Invite Challenge" of an 800, a 400, and a 200. 
When you are struggling with your workouts, it is important to add a competitive nature to it.  That's what drew me to the FitRanX system and why I will be implementing it this June.  Don't forget that you can try out the FitRanX workouts by yourself through me: one option is with this daily blog and the daily bodyweight workouts provided by FitRanX, or the MXT Package I offer with online/distance training, where you will get the specific protocols given to you for your FitRanX fitness level.  Its only $39 a month if you are serious about taking your training to a new level. 

Contact me via email at asaptrainer1@gmail.com if you want to get started on the MXT Package with me.

Other options to boost your workouts are my Kindle guides, see what fits your style at http://tinyurl.com/rkofp with guides like "Just The Workouts" and "Just Swing It!"

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

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