Daily RAW: 8/1/13 - FitRanX, Dog Days Challenge

Greetings RAW Warriors,

Today's Daily RAW has a FitRanX routine from FitRanX HQ and an update on my own challenge for the "Dog Days Challenge" with kettlebells.
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FitRanX WOD:

 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 Squat x 8
2. Penguin Crunch x 8
3. X-Body Mountain Climbers x 8
4. Reverse Lunge x 4 on each side
5. Bicycle Crunches x 8
6. Skater Hops x 8

Level 3-5

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

1. Alternating Reverse Lunges x 8
2. Plank w/ Alternating Foot Lift x 8
3. Frog Leap and Squat Thrust x 8
4. Close Grip Push-Ups x 8
5. Bicycle Crunches x 8
6. Side to Side Jumps x 8


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

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The "Dog Days" of summer in August have begun, I decided to start up my own challenge for the month of August today. 

I experimented with cleans early in the week and felt that it was ideal to stick with.  The kettlebell clean is a step-up from the swing, the actions are similar but more involvement with the arms of course.

I like it for the rhythmic flow it can have when you swing it between your legs and catch it up by your shoulder each time. Your upper body must catch and absorb the impact, affecting your core to stabilize at the top as well as you catch it each time.

I may throw in some clean & presses within this challenge but the Clean itself might be just fine to see how it goes.  I aimed for 200 reps in today's workout.  I did it in the same fashion with the 20/10 work/rest pattern every 30 seconds, getting 10 reps per arm in for each 20 second work period. 

This was a solid 10 minute affair, done after some running on the track today too.

My track routine consisted of a ride down to the track, 400m easy, then 200's in 40 seconds with 50 seconds rest for 1 mile's worth of that.  The next 800 was done in 2, 400's, getting 80 seconds on one, and tapering down to a 88 second one (not really a finishing 400, just working on how to control different paces once I'm tired).  I then went easy for another and even that was faster than I planned in a 96 second effort, aiming for 110-120 seconds. It was 2 miles worth of track efforts before I rode the bike back to my house and went into Kettlebell Clean mode for my Dog Days Challenge workout.

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