Daily RAW: 6/3, FitRanX WO, & Combine News

Greetings RAW Warriors,

Its another new week of training for the RABC Phase II.
Its heavier in volume with 7 sets in 8-6-4-3-2-1-4 order.

If you have the "Just the Workouts" guide, you know what these sets/reps are setup. "Just The Chart" also has your calculations based on your 1 rep maxes.

Grab those two guides, if you don't have them, at http://tinyurl.com/rkofp
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Daily RAW: 6/3

Deadlifts: 8-6-4-3-2-1-4
Bench Press: 8-6-4-3-2-1-4

Bent Over Rows: 5x8
Windmills: 3 x 5 per side

4 Minute Warning: 2 rounds of 20/10 per minute
Push-Ups
Bodyweight Squats
Alternating Lunges
Total Body Extensions

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FitRanX in Finley is starting soon, however you have a host of FitRanX bodyweight workouts to choose from, as I have been posting here in the blog on a near-daily basis, direct from FitRanX HQ.

Level 0-3

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

1. Alternating Lunges x8
2. Leg Thrust x8
3. Frog Leap x8
4. Off Set Push-Ups x4 on each side
5. Crunches x8
6. Jumping Jacks 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. Side Lunges x4 on each side
2. Body Saw x8
3. Frog Leap Squat Thrust x8
4. Off Set Push-Ups x4 on each side
5. Flutter Kicks x8
6. X-Body Mountain Climber x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
Finley FitRanX sessions will be starting up on June 10th in the evenings. I will have half-hour sessions for just FitRanX workouts, and also be offering a 1-hour option for athletes who will do the FitRanX programs plus another half-hour of speed/agility circuits, which will utilize my SpeedTrap Timer that has trip-beam technology (clock starts after the touch pad is released, then stops when the athlete crosses a beam on the tripod's timer).

Costs will be 12, 30 minute sessions for $99, or 24 of them for $180. Athletes will be $180 for 12, 60 minute sessions, and these can be split up into half hour sessions as well. 

Contact me if you have an interest in these sessions!
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Combine News:

This past Thursday I tried having a SPARTA Combine night, and didn't have anyone turn out for it. I know many people wouldn't even mention this happening to them (having no one show up), but I realize its hard to plan out a night like this in such a rural area, where not everyone's schedules line up right and other events like baseball games and other things take a priority.

So, I am looking at offering a Combine Testing Day in a new light:  instead of you coming to me for just one evening, I could schedule a testing day for you in Finley, or come to you & your team to put on a combine night at your school, field, or a park.

If you want to find out and test out on your TRUE 40 yard dash with my SpeedTrap timing system, plus get your Vertical, Broad Jump, and 20 Yard Shuttle tested out, I could do it for you for only $10 in about a half-hour's time, right here in Finley.

You would schedule this at a time suitable for you, and of course, it would have to fit with my schedule as well. But all in all, you would have your own little mini-combine day of getting tested by not just a coach & a stopwatch, but by the same tools the pro's and college teams use to find their athletes' true 40 yard dash times.

If you are a coach, contact me about coming and testing out your whole team one night.  Its perfect for pre-season conditioning evaluations, or even at the start of fall practices.

A special option: I would come for free and test your athletes out on just the 40 yard dashes, if you allow me to talk to them about the conditioning and training programs I offer afterwards. If you want more than just the 40 yard dash, I would do it for a small fee per athlete which we can negotiate.

The 40 Yard Dash is like the "main event" test of Combines... and now you have a chance to test yourself out on a top-notch testing system to find what your true 40 yard dash time is.

Contact me if you want to sign up for your own Combine testing day!
Email me at asaptrainer1@gmail.com  to get a time setup, ASAP!

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