Daily RAW of Freedom: 7/5/13

Greetings RAW Warriors,

Happy 4th of July to you!  Make sure you celebrate our freedom we have today, it is something we take for granted a lot.  I for one am happy I have the freedom to do all the things I do:

Run
Bike
Race in 5K's
Do any workout I wish to
Publish anything I want to
Travel anywhere on any given day
And so much more!

Today I will just have Workout #3 this week for the JSI 5,000 Swings Challenge.  We will aim for 350 swings total in today's workout.

If you are just starting out, I once again recommend the 20/minute route, doing 20 reps (10 per arm, I prefer to do) at the top of each minute.  You'd get 340 done in 17 minutes, but if you wanted to, you could finish out with 15 per arm on your last minute after 16 minutes of attaining 320 reps.  Just do 15 per arm for that last minute.

All in all, this will give you 1250 swings for the week and get you 25% of the way to the goal already.

--------------

It wouldn't be a great 4-day weekend unless I had something to give away FREE to you from my Kindle guides.  I love publishing on Kindle over the last year, the KDP Select program allows me to give away most of my guides for up to 5 days, every 90 days.  I won't give all of them away, but from time to time, I like to give some away because it helps sell other guides in the end.  Its like people get a 'buy one, get one free' deal if they get a guide after attaining their free one.

The guide this weekend I'm giving away? The 'host manual' for the blog, the "Rats Alley Barbell Club Manual"!

Its available today through Sunday, so you will have plenty of time to read it over the mega 4-day weekend some of us have, if you also have Friday off from work.

You can grab the guide at the link above, or check it out at my main listing of guides at http://tinyurl.com/rkofp or also at http://occupyfirstplace.com

Enjoy the read if you don't have the guide yet!

Once you get the guide, I highly suggest getting two corresponding guides to the RABC Manual: Just the Workouts and Just The Chart.  JTC is a helpful resource guide with a 'Tap & Go' feature within the table of contents.  Select your Maximum weight in the table of contents, then you will be provided instantly with the weights for every sets/reps phase of JTW.  RABC uses 4 phases of the JTW guide's 8 phases.  So, you will just have to find the phases that match up with the RABC ones.

JTW is Here, JTC is Here.

----------------
Have a Safe & Happy 4th!
----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak