Daily RAW: JSI Swings Week 3, Workout #1

Greetings RAW Warriors,

It's Week 3 of the JSI 5,000 Swings Challenge, time for Workout #1.

We're aiming for 400 in this workout.

Let's start with 100 in the first 5 minutes, doing 20 per minute over 5 minutes.

Let's get the 200 in the next 10 minutes, doing 40 every two minutes.

We'll finish with another 100 in your choice of 100 straight, or 20 every 5 minutes.

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Today's FitRanX BW Workout of the Day is here as well:


Level 0-3

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

1. Body Weight Dips x8
2. Penguin Crunch x8
3. Burpee x8
4. Stationary Lunges x4 on each side
5. Side Plank x4 on each side
6. Side to Side Jumps 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. Seal Push-Ups x8
2. Crunch w/ Leg Lift x8
3. Burpee x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Mountain Climbers x8

Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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My own workout today was on the track, a very humid one outside, but worth getting something done.

It was a jog/sprint ladder workout of 100, 200, 300, and 400 meter intervals.

Here's how it went:
1/2 mile jog to loosen up
Jog 100, Race Pace (5K or faster) 100
Jog 200, RP 200
Jog 300, RP 300
Jog 400, RP 400

I walked 1 lap around, taking about 4 minutes of active recovery with this.

I then finished with:
Jog 300, RP 300
Jog 200, RP 200
Jog 100, RP 100

Usually I can handle this all in one continuous workout, but the rest after the 100 to 400 section was just needed for my body.  I wasn't getting good quality times, so I wanted to finish the workout in a stronger tone by taking some rest in there.  I think I was pretty tired yet from last week's race and a lengthy weekend of a family reunion.

For unique track workouts, find "Back on Track", "Track Attacks!" or "7 Weeks to 7 Minutes" at http://occupyfirstplace.com !

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