Daily RAW: JSI Swings Week 3, Workout #2

Greetings RAW Warriors,

Today's routine for the JSI Swings Challenge aims for 500.  Once again, if that seems too much, break it down into 2 workouts, with 300 in one, 200 in the other.

Here's one way to get them in, either way:

20/minute for 5 minutes
40/minute for 10 minutes (300 total at this point)
100 within 5 minutes
20/minute for 5 minutes (500 total after this)

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FitRanX Bodyweight Workout of the Day, from FitRanX HQ:

Level 0-3

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

1. Diamond Push-Up on Knees x8
2. Bowing Crunches x8
3. Bear Crawl x8
4. Close Stance Bodyweight Squat x8
5. Bicycle Crunches x8
6. Mountain Climber 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. Diamond Push-Ups x8
2. Bicycle Crunches x8
3. Bear Crawl x8
4. Single Leg Deadlift x8
5. Plank w/ Alternating Foot Lift x8
6. Squat Thrust x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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I'm kind of in a post-race blues kind of mood, with most of my 5K's done in the area for now.  This week I am in a free-flowing plan of doing what feels right.  Yesterday I needed a track workout, today was an easy bike ride on the pavement & gravel. I'm pretty much in a Run-Bike-Lift mode so I get a little of everything. My main lifting routine to finish out July will be centered around the Home Workout Revolution series from Craig Ballantyne. The entire program, as you may know, is at the Home Workout Revolution tab at the top of the page here, or directly here: http://tinyurl.com/cbhwrevsale

I'm looking at doing a unique kettlebell challenge once again in a few weeks. Not another Swing one, but something different to try. Be on the lookout for what I have in mind.

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