Friday, July 26, 2013

Daily RAW: 7/27/13 - C&P's, Super Sodas Weekend

Greetings RAW Warriors,

I had a quick workout this morning, as I plan to take a little break and camp out at a family reunion at a beautiful resort.  I did 1-Arm Clean & Presses for a workout.  Here's how it went:

20 seconds work, 10 seconds rest pattern per arm
I did my left side first, getting 5 reps within the 20 seconds, rested 10, then did 5 on the right.
I did this routine for 10 minutes total, getting 100 reps in all, 50 per arm.
I used a 35# kettlebell for this entire workout.

Starting next week, I'm going to do a challenge wrapped around the C&P, much like I did with the Swings in Just Swing It!.  I want to see how this challenging pair of exercises can change things up for me.  I see the benefits of the Swings carrying over for this, since the Swing movement is a foundational one for the KB Clean, and doing the Press after the Clean will give my upper body a great workout, as well as the whole body being engaged (arms of course, core, lower body to stabilize) for the Press.

I will be taking some time away from posting workouts from the RABC Manual's way of doing things, I may take some sample routines from Just The Workouts to showcase that guide for a while for a phase of training.  The RABC Manual comes out of the JTW style, so you are still getting some good stuff there, and some "KettleBolics" stuff from JTW might be thrown in as well.

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If you didn't catch the post from yesterday, I am having a "Super Sodas Summer Special" this weekend, starting today through Sunday.  I'm giving away my newest Kindle guide, "Super Sodas", a guide on making your own soda with the SodaStream and the benefits associated with it, plus some great tasting recipes from some popular drinks to mix & create. Currently drinking a regular Cola as I'm typing this out, a half-liter bottle and its only about 70 calories.  You can cut down the reduction of soda you may typically drink ( a big problem for some people to cut back on pop), mainly because you become more aware of all the drinks you make and intake. Even if you drink a lot of soda with the device, you will at least be saving on cans & bottles to buy and which usually get thrown away or recycled.  You simply re-use the bottles of the SodaStream to mix up your refreshments.

Grab your copy this weekend, as my free gift to you, for making the last 2 months for my Kindle guides the two highest months for sales since I started selling my own guides.

http://tinyurl.com/supersodas

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

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