Wednesday, July 10, 2013

Daily RAW: 7/11/13 - RABC Week 2, WO #2, FitRanX

Greetings RAW Warriors,

Today's RABC routine is Week 2, Workout #2, of Phase 3.0.

Bench Press: 3 x 5
Deadlifts: 3 x 5

Windmills: 3 x 5 per side
Band Rows (heavy): 3 x 8-10

4 Minute Warning;  20/10 x 2 per exercise
Push-Ups
Burpees
Mountain Climbers
Total Body Extensions

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FitRanX BW Workout of the Day - The "Wednesday Warrior Workout" from FitRanX HQ

ALL Levels

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

1. Skater Hops x8
2. Alternating Rolling T's x8
3. Single Leg Burpee x4 on each side
4. Jump Squat x8
5. Body Saw x8
6. Gator Crawls x8


Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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Quite note today: I have been doing a little ritual this summer before 5K race days.  I have done a quick little 4 mile route around the countryside of Finley on my bike.  Its about 18-20 minutes to do at an easy pace, and feels pretty good on the legs before a race day.  After three 5K's now and doing this the day before, I noticed my legs feel so much fresher at race time.  All in all, it helps to have a race day ritual of sorts, especially if it feels good and helps you be better prepared for a race.  I have finally found a nice routine to get into before a race day.

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

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