Sunday, July 7, 2013

Daily RAW: 7/8/13 - Week 2, WO #1

Greetings RAW Warriors,

I hope you had a great 4th of July weekend, whether it was 3 days or 4 in all.  I had a 4-day one so it left plenty of time to enjoy things, get some shopping in, some bike rides, some mowing, and even a 5K race to kick things off.

We're in Phase 3.0, Week 2 this week. Workout #1 is below: Its a 3 x 5, sets & reps week for the main lifts.

Week 2: 3 x 5

Deadlifts: 3 x 5
Bench Press: 3 x 5

Bent Over Rows: 3 x 8
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

You still have a few moments today to get the Rats Alley Barbell Club Manual for your Kindle, for free, as I've had it on a freebie promotion all weekend in the Kindle Store. http://tinyurl.com/ofprabc is where you can find it.

Another popular guide this week has been "Just Swing It!", as its been sitting in three, Top 100 rankings for some categories in the Kindle Store and also in overall Books.  You still have some time to get in 5,000 Swings for this month, if you do 4 workouts a week over the next 3 weeks. Tomorrow's blog will give you Tuesday's Swing workout for the challenge. They are mostly suggestions on how to get your total Swings in for the day, so you don't have to do them to the letter, just within reason to attain the daily goal.

Grab a copy of "JSI" here: http://tinyurl.com/jsiasap

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

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