Daily RAW: 8/22/13 - Track work & DDC

Greetings RAW Warriors,

Today's Daily Rats Alley Workout is a bit shorter than usual.  No FitRanx WOD yet from HQ. I'll provide a similar circuit for you here in place of it. Instead of 4 minute Tabata's, go with 2 minute ones:

Bodyweight Squats: 4 rounds of 20/10
T-Push-Ups: 4 rounds of 20/10
Alternating Lunges: 4 rounds of 20/10
Jumping Jacks: 4 rounds of 20/10
X-Body Mountain Climbers: 4 rounds of 20/10
Total Body Extensions: 4 rounds of 20/10

Rest for 2 minutes and repeat the circuit again if desired.

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Today's workouts for myself were on the Track and also with the kettlebell.

Track Workout:

Went easy, got a 6:40 mile time, rested for about 2 minutes, then did:

Jog 100, Race-Pace 100, Jog 200, RP 200, Jog 300, RP 300, Jog 400.  This was 4 laps in all, 6:50 for  time.

I rested for about 3 minutes (til the 10 minute mark hit) and then did:

A 200 every 90 seconds, getting my 200's in 40 or less and resting the remaining time.  I did 8 rounds of this in under 12 minutes.

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The Dog Days Challenge routine was done after I got back from the 3 miles on the track.  I decided to crank out 200 in the 20/10 pattern and secured my monthly total so far to 4000 cleans.

I am currently on pace if I get 500 in every 2 days, to obtain my goal of 6000 by the end of the month.

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By the way, its 186 Days 'Til Track!

Get your Track Attacks in with this guide: http://tinyurl.com/trackattacks
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak