Wednesday, June 12, 2013

Daily RAW: 6/13, FitRanX WO & Updates

Greetings RAW Warriors,

Today's Daily RAW is back to the bench & deadlifts again, then another daily FitRanX routine, and an update on the case study sites for the SPARTA FitRanX programs.

Daily RAW: 6/13

Bench Press: 5 x 3
Deadlifts: 5 x 3

Bent Over Rows: 4 x 8 per side
All-Star Sit-Ups: 4 x 5 per side

4 Minute Warning: 20/10 x 2 each exercise
Alternating Lunges
Mountain Climbers
Bodyweight Squats
Total Body Extensions

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Daily FitRanX BW Routine:

ALL LEVELS

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

1. Split Shuffle x8
2. Frog Leap x8
3. X-Body Mountain Climbers x8
4. Seal Jacks x8
5. Gator Crawls x8
6. Run in Place w/ High Knees x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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The 'mobile' option of the SPARTA FitRanX case study goes on the road tonight, where I go to Cooperstown, ND and test out some volleyball athletes with some basic FitRanX protocol tests and my own speed/agility/power tests. I can't wait to get going!

Part of the testing includes a sample of the Level 1 tests that would be done in somewhat longer sets when Level 1 is fully tested.  Some exercises are the Overhead Towel Squat, Push-Ups on knees, a Plank Hold for time, plus Kettlebell Swings with a set weight for time as well. This is a good lower body, upper body, and midsection way to test out the athlete, plus give a short performance test of power with KB Swings done too. This also lets me assess how to develop the more specific programming of the protocols for each athlete.

I still have openings in Finley for some training, contact me if you would like to be a part of this special case study.

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

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