New 6 Week Phase: Daily RAW for 5/6

Greetings RAW Warriors,

I'm starting up a new 6 Week Phase for this blog, instead of the previous 4 week ones I've followed.  I decided to label it RABC - Phase II. You can get these sets/reps schedules from my "Just The Workouts" guide at http://tinyurl.com/asapjtw

Week 1 - 3 sets of 10
Week 2 - 3 sets of 5
Week 3 - 4 sets of 5
Week 4 - 10-8-6-4
Week 5 - 8-6-4-3-2-1-4
Week 6 - 5 sets of 3

I will also be adding 4 Minute Warnings for something new, done in the 20/10 Tabata style.

Here is the workout for 5/6/13 -

Deadlifts: 3 x 10
Bench Press: 3 x 10

Windmills: 3 x 5 per side
Band Pulls: 3 x 15
Spidermans: 3 x 20 (10 per side for each 20 rep set)

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

Here is your optional FitRanX BW Routine:

Daily FitRanX 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. Sun Gods x8
2. Sit-Ups x8
3. X-Body Mountain Climber x8
4. Close Stance Bodyweight Squat x8
5. Flutter Kicks x8
6. Run in Place 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. Seal Push-Ups x8
2. Sit-Ups x8
3. Army Crawl x8
4. Pistol Squat x8
5. Russian Twist x8
6. Run in Place w/ High Knees x8
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak