Daily RAW: 5/15/13

Greetings RAW Warriors,

5/15 is my birthday... still doesn't change the fact that its time for a Daily RAW:

Deadlifts: 3x5
Bench Press: 3x5

Bent-Over Rows: 3x8
All-Star Sit-Ups: 3x5/side

4 Minute Warning: 20/10 style
Alternating Lunges x 2
Side Hops x 2
Push-Ups x 2
Total Body Extensions x 2

Try this workout on Wednesday or Thursday.  If you are up to it, here's a track workout for you, taken from my personal log from this past Sunday.

RABC Track Attack:

1/2 mile easy pace, rest 1-2 minutes.

400m repeats, going every 2.5 minutes. I did my 400's in 84-86 seconds each, resting 60-66 seconds between sets. 

I performed 8, 400 repeats in this fashion, then did 2 more every 3 minutes, getting 2.5 miles in of hard running with rests, plus the 1/2 mile warm-up to total the day's tally for 3 miles.

Here's the FitRanX Routine as well:

BODY WEIGHT 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. Overhead Towel Squat x8
2. Flutter Kicks x8
3. Total Body Extension x8
4. Single Leg Deadlift x8
5. Knee Tucks 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. Single Leg Squat x8
2. Crunch and Flutter Kick x8
3. Single Leg Hop x8
4. Spiderman Push-Up x8
5. Plank Walk Ups x8
6. Single Leg Burpee x8

Lift. Dominate. Repeat. (and attack the track, too!)
Rats Alley Barbell Club
Coach Rick Karboviak