Daily RAW: 5/30, FR, & TA

Greetings RAW Warriors,

Today's Daily RAW is another round of the 10/8/6/4 reps & sets package.

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

All-Star Sit-Ups: 4 x 5 per side
Swings: 5 rounds of 60 seconds each
Band Rows or Bent Over Rows: 4 x 8

4 Minute Warning: 20/10 pattern x 2 each minute
Push-Ups
Burpees
Mountain Climbers
Total Body Extensions

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Today's FitRanX Routine is brought to you by the letter X. :)

Level 0-3

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

1. Body Weight Row x8
2. Crunch w/Feet Elevated x8
3. Split Shuffle x8
4. Prisoner Squat x8
5. Leg Lifts x8
6. Squat Thrust x8

Level 4-6

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

1. Spiderman Push-Up x8
2. Inchworm x8
3. Split Shuffle x8
4. Prisoner Squat x8
5. Frozen V-sit x8
6. Squat Thrust x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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Track Attacks:
Last night after my track workout and subsequent blog post after it, I got started on my new Track Attacks guide for Kindle. The idea was there and it just started flowing, so I had to get cracking on it and get it down as a draft at this point.  Its currently under some proofreading with a fellow trainer I correspond with the past few years. It is a fairly quick read, but filled with a fair amount of ways you can finish a running workout on a solid, fast, efficient note....just like the track stars and XC runners do.

Things to expect:
1. You'll get different distances to cover at different speeds set for each, even dependent upon how much running you did previously. 
2. Just how to figure out what speeds/times you should be going at for each "ender".
3. How much total volume you should do, based upon your workout volume BEFORE the "enders".
4. What 'secret' I've used at the end of practices that I borrowed from both a coach, and a past business I used to work for, and why I think it works so well for running form improvements.
5. How much rest you should be getting between your "enders", and how to factor in how much time a total "ender" will take, as you plan out your workouts.
6. New tips to do in small running groups on adding these "enders" to your sessions...all you need is a stick or baton.  And maybe a small pair of dumbbells.

Keep posted for when I release this new guide.  If you are into running and finishing your runs on a solid note, even without a track available, "Track Attacks" will be a great resource for you!

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