Tuesday, April 2, 2013

Daily RAW for 4/3/13

Greetings, RAW Lifters, here is your workout for Wednesday, 4/3/13:

Deadlifts: 5 x 3
Bench Press: 5 x 3

ASSU's: 3x5 per side

2 Minute Warning: 30s each, or 20s work/10s rest each
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions

Here's an optional 4 Minute Miracle from CB's Home Workout Revolution series:
Do it in 20/10 cycles.
Push-Ups or Elevated Push-Ups: alternate hands on a box for each 20s period, 4 rounds total.
Total Body Extensions: 4 rounds total.

For the elevated push-ups, I used a push-up rotating handle on one hand for each round. a regular push-up handle would do fine, a small yoga block, a medicine ball, a hex dumbbell, or a kettlebell (use it on its side and place your hand on the bell portion of it).

I just made a DVD of the 4 Minute Miracles this past weekend, so I have plenty to choose from, or could even make a mini-workout with 3-4 of them strung together (each video is about 4.5 to 5 minutes in length, due to some explaining before and after the 4 minute circuits).

I tell you, for $47, its still the best deal around for at-home workouts, period. http://tinyurl.com/cbhwrevsale

Just a head's up: For Thursday, Friday, and Saturday, make sure you plan out some rest before you test out on Friday or Saturday for your workout.  If you plan to test Friday, rest on Thursday. If testing on Saturday, workout Thursday but rest on Friday. 

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

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