Daily RAW: 7/10/13 - JSI Swings, FitRanx

Greetings RAW Warriors,

Today's Daily RAW has the JSI Swings Workout #5 for the month, plus another FitRanX bodyweight routine.

JSI Swings Challenge Workout #5: 500 Swings
Option - break it down to 300 one day, 200 the next, or vice versa.

One of the best ways to get in 500 swings if you are new to the Swings Challenge is simply following the 20 per minute route when you attack this workout.  This allows you to get quality rest, plus a good number of reps in over time.  Its basically 100 every 5 minutes, so even at 25 minutes of time to spend, you can get in a lot of volume in kettlebell swings with a 20/minute rate to go by.

If 500 seems like too much to handle, aim for 300 today, and 200 tomorrow, still following the 20/minute rate. 

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FitRanX BW 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. Push-Ups x8
2. Plank x8
3. Squat Thrust x8
4. Overhead Towel Squat x8
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. Push-Ups x8
2. Plank w/ Alternating Foot Lift x8
3. Jump Squat w/ Knee Tuck x8
4. Bear Crawl x8
5. Russian Twist x8
6. Curtsy Lunge x8

Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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Tomorrow's post will be another Deadlift/Bench routine for the RABC Workout #2 of the week.

If you didn't get the RABC Manual this past weekend when it was free, you can still get it, plus other guides, at http://tinyurl.com/rkofp

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