Daily RAW: 7/12/13 - JSI Swings WO #6, FitRanX, Racin' Again

Greetings RAW Warriors,

Today's RABC Workout is for the JSI 5,000 Swings Challenge, Workout #6. We are aiming for 350 swings today to round out the week with another 1250 done this week, and 2500 total for the month after this #6 workout is done.

Here's a way to get in your 350:

Alternating Swings format, every 10 reps switch sides.

40 swings every 2 minutes for 200 done in 10 minutes.
20 swings every minute for 5 minutes to get 300 total.
Finish off with 50 straight.  Do 10/10, 10/10, 5/5 to get 25 for each side.-

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FitRanX BW Workout of the Day:

I actually don't have one from HQ yet for today.  If I see it later, I will post it as a part of tomorrow's routine.

In the meantime, here is a modified one of some basic exercises you may already know:

Tabata style, 20/10 x 2 for each exercise (this time, just 1 minute per exercise each round)

Bodyweight Squats
Push-Ups
Stationary Lunges
Inverted BW Rows
Crunches
Scissor Kicks

Do this round 3 times for a quick under-20-minute workout.
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I'm heading to another local race tonight, its looking like it will be hot & muggy but oh well, everyone's gotta run through it with me!

If you are looking for some guides to read on my racing strategies and styles, check out my guides at http://tinyurl.com/rkofp

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