Daily RAW: 5/13/13

Greetings RAW Warriors,

Here is today's Rats Alley Workout, we are in Week 2 of the new Phase II. Going back to a 3x5 setup for the main lifts, and adding others as well.

Daily RAW: 5/13

Deadlifts: 3 x 5
Bench Press: 3 x 5

Windmills: 3 x 5 per side
Band Rows or 1 Arm DB Rows: 3 x 8, or 3x8 per side

4 Minute Warning: 20/10 work/rest style, x 2 for each exercise, 1 minute round each exercise.

Push-Ups
Bodyweight Squats
Jumping Jacks
Total Body Extensions

Here is a FitRanX Workout for you as well:

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 Dips x8
2. Penguin Crunch x8
3. Burpees x8
4. Stationary Lunges x4 on each side
5. Side Plank x4 on each side
6. Side to Side Jumps 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. Seal Push-Up x8
2. Crunch w/ Leg Lift x8
3. Burpees x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Mountain Climbers x8
Thanks to all of those who grabbed a copy of "Just The Workouts!" and "No More Crushers!" this weekend!  JTW was #2 in Training for free books this weekend for a while, and NMC was #1 in two categories for freebie books in the Basketball sections for most of the weekend, too.

Some copies of the Rats Alley Barbell Club Manual also sold as well, plus "Just Swing It!" keeps on selling well too.  Thank you if you have purchased Just Swing It! recently, or any other of my guides. I hope they are helping you with your goals.

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