Daily RAW: New Phases, Hybrid Plan of JTW/JSI

Greetings RAW Warriors,

I've decided to blend a bit of both into one offering of Daily RAW's to do.  A while back I did "RABC Phase II", think of this as "RABC 3.0".

I'm taking a little from Just The Workouts, and a little from Just Swing It!, to create a unique blend of both.

You will perform workouts from JTW 2 times a week, while doing 3 workouts of Swings to attain 1250 Swings per week, 5,000 total for the month.

Monday's workout (given today) is for lifting. Tuesday's and Wednesday's will be Swings, Thursday's another lifting day, Friday is another Swings day.

So, let's get going....

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Daily RAW: 7/1/13

Week 1: 3 x 10

Deadlifts: 3 x 10
Bench Press: 3 x 10

Bent Over Rows: 3 x 10
All-Star Sit-Ups: 3 x 5 per side

4 Minute Warning: 20/10 x 2 each exercise
Push-Ups
BW Squats
Band Rows
Total Body Extensions

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Modified FitRanx style routine: created by myself

20/10 x 2 rounds per exercise (1 minute total each exercise)
3 Rounds of the circuit in total for 18 minutes of the entire circuit.

Push-Ups
Prisoner Squats
Band Rows
Alternating Lunges
Mountain Climbers
Total Body Extensions
Option: rest for 1 minute after your 6 minute circuit is up. This extends the entire circuit with rest added to 20 minutes total time.

This workout is a sample routine of what I've had the SPARTA athletes go through one evening. They found the 4 minutes/exercise to be too taxing, so we shortened it up to 3 minutes each exercise, just 1 minute per exercise over 3 circuits total.  This worked out better to move from one to the other and made the workout go faster.

It still followed the 20/10 Tabata style, and worked well with this age group of athletes.

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