Daily RAW: 5/9/13

Greetings RAW Warriors,

Yesterday was pretty busy with work & a track meet right after work. Sorry I didn't get out a Daily RAW for you.  I think for Phase II I will just put two main lifting workouts up for each week, and other days will be FitRanX routines and other interval routines along the way.

Here are a couple workouts for you, one for the RABC Phase II and others for FitRanX, I have yesterday's one that I missed and the Wednesday Warrior one for today.

Daily RAW, 5/9:

Deadlifts: 3 x 10
Bench Press: 3 x 10

All Star Sit Ups: 3 x 5 per side
DB or Band Rows: 3 x 10

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


FitRanX Workouts:
Level 0-2

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

1. Suicides x8
2. V-Abs x8
3. Leg Thrusts x8
4. Chair Step-Ups x4 on each side
5. Sit-Ups 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. Suicides x8
2. V-Abs x8
3. Burpees x8
4. Jump Squats x8
5. Weighted Sit-Up x8
6. Inchworm x8
The Wednesday Warrior FitRanX Workout:

ALL Levels

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

1. Jumping Lunges/Regular Lunges x8
2. Burpees x8
3. Side Step Duck Under x8
4. Jump Squats x8
5. Gator Crawls x8
6. Seal Jacks x8

Just a side note:  My "Just Swing It!" Kindle guide is a hot item right now lately, even outpacing my #1 seller the past year of "Just The Workouts". If you haven't checked it out, its only 99 cents to read and have as a resource on your Kindle: http://tinyurl.com/rkofp Give it a look and pick up a few more guides as well for some quick reads and workout plans.

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