Sunday, May 26, 2013

Daily RAW: 5/27, FitRanX, & more

Greetings RAW Warriors,

Back to the blog again. I tried blogging from my phone on the road for the first time on Friday, giving you my on-the-road workout with a band.  I had a good experience out at State Track, as our lone thrower placed 4th with her best throw of the season, right at the right time.  It was the 2nd best throw of her HS career, too. It was a very competitive finals session to watch.

For this next week, we'll go into the 10/8/6/4 pattern of 4 sets in the reps described.

Daily RAW: 5/27

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

Pull-Ups or Inverted Rows: As many reps as possible (AMRAP for short)
Windmills: 4 sets of 5 per side

4 Minute Warning: 20/10 style x 2 each minute
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees

------
FitRanX BW Routine:

ALL LEVELS

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

1. Side Lunges x4 each side
2. Run in Place w/ High Knees x8
3. Frozen V-sit x8
4. Seal Push-Ups x8
5. X-Body Mountain Climbers x8
6. 50 Yard Dash x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---------------
I can't wait to get the FitRanX sessions started soon, plus the SPARTA FitRanX sessions for athletes. If you have an interest, let me know and register for the sessions! Email at asaptrainer1@gmail.com
12, 30-min sessions are $99, 24, 30-min or 12, 60-min sessions are $180. If you want the 24/30min or 12/60min packages, you can make arrangements with me to make payments on it over time. I'm pretty flexible with the arrangements. Sessions start up on June 10th, I'm looking at 4pm to start up with scheduling for it, going through the evenings as needed.

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

No comments:

Post a Comment