Daily RAW: 6/12 FR WO, Track WO

Greetings RAW Warriors,

Here is today's FitRanX BW Workout:

BODY WEIGHT WORKOUT OF THE DAY...

Level 0-3

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

1. Diamond Push-Ups on Knees x8
2. Bowing Crunches x8
3. Bear Crawl x8
4. Close Stance Bodyweight Squat x8
5. Bicycle Crunches x8
6. Mountain Climber 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. Diamond Push-Up x8
2.Bicycle Crunches x8
3. Bear Crawl x8
4. Single Leg Deadlift x8
5. Plank w/ Alternating Foot Lift x8
6. Squat Thrust x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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Today was a good, nice weather day for a Track workout.  I stuck with a staple of mine: 200's at faster than a mile or 5K race pace.  My intervals were 200 in 40 seconds, rest 50 seconds, basically doing a 200 every 90 seconds, for 16 total under 24 minutes this way.  I started it out with 1/4 jog to the track, then another 1/2 mile around it before I began the 200's. 

The weather was a bit muggy but it was bearable.  Ready for a 5K this Friday, so it was a good way to fire things up and then take 2 easy days of running before the race.

I tried a new lightweight shoe I got at Wal Mart as a kick-around shoe, it was looking like a Nike Free knock-off...and its light like a Free but cushioning was horrible.  Would not want to race in these, or do another workout in them.  It is better off as a casual shoe.

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If you're in need of some solid track routines, give Track Attacks! a try: http://tinyurl.com/trackattacks

I'm getting things finalized before the first testing session for SPARTA FitRanX tomorrow night with my case study athletes. FitRanX has a full Level I testing protocol, and I am using part of that to help determine if the individuals can test out sooner or later with the Level I ranking.

I'm also putting in basic performance tests, so we can see how those basic markers of ability measure up with FitRanX protocols implemented into it.

Can't wait to get it rolling soon!
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak