Daily RAW & Rick's Ramblings

Greetings RAW Warriors,

I just ended our track season for a majority of our tracksters, as only one of our athletes will participate out at State in the Javelin next week.  We had a rainy start to the Region Meet, but it was just a drizzly kind of rain and nothing too crazy.  Our 4x800 teams were aiming to qualify for state with a top 3 finish. The boys had a dog fight in that race, we had a solid race with our best times, but we fell short and finished in 5th. The girls also had a tough battle, as 2 of the top 3 teams that placed already qualified by time previously, and the 3rd team that finished 2nd in the race also state qualified by time at the Region Meet's race.  If we took out those 2 that qualified, we would now be going to state as a top 3 finish.  We raced what we were capable of, and ran our bests as well, but 5th place was all we could get against some solid competition.  I was also saddened when our 3200 runner once again placed 4th in a race, after finishing 4th by a hair in the 1600 last year. Just more fuel for the fire next year.

Well, now we start up a new week with the Daily RAW's and go to a 4x5 sets/reps scheme. 

Daily RAW: 5/20/13

Deadlifts: 4 x 5
Bench Press: 4 x 5

Band Rows or Bent-Over Rows: 3 x 8
Windmills: 3 x 5 per side

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

Daily FitRanX Routine:
BODY WEIGHT WORKOUT OF THE DAY:

ALL LEVELS

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

1. Alternating Lunges/Jumping Lunges x8
2. Clapping Push-Ups/ on knees if need be x8
3. Lying Knee Tucks x8
4. Sumo Squat x8
5. Line Jumps x8
6. Bowing Crunches x8

 Check Out The Video Library Here:
http://www.fitranx.com/Exercise-Library
Coach Rick's Ramblings:
I just saw my first 5-Star Review of Just Swing It!, my 24,000 Swings challenge program I did this past January & February.  JSI continues to sell very well for me lately and its review was this:

"Price was right and the information was useful. To often we are bombarded with an overload of information. This is simple enough and easy to follow, requires only one piece of equipment and will give results."

That is precisely why I try to make my guides short & sweet. Just Swing It! is a guide created for just that purpose, a short & sweet guide to tell you what I did, how I did it, and how you can do something similar to it as well for your own goals & purposes.

Check it out at http://tinyurl.com/rkofp

I'm also looking at doing a Podcast once I figure out how to do it.  I tried doing it on Thursday or Friday night, only to discover that my recording DIDN'T PICK UP ANYTHING after 23 minutes of completing the Podcast.  Oh, technology.... Well, I will figure something out and deliver a podcast soon, tied into my running, lifting, and training philosophies.

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