Sunday, August 25, 2013

Daily RAW: 8/25/13 - FR, DDC, 3W

Greetings RAW Warriors,

Today's Rats Alley Workouts come from FitRanX, another workout for the DDC, and an update on the upcoming 3W sessions at FWC.

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FitRanX BW Workout of the Day:

FitRanX HQ didn't have one on Saturday or one come out this morning yet, so I will offer my own for you:

Tabata Circuits: 4 minutes per exercise (20 sec work, 10 sec rest x 8)

Bodyweight Squats
T-Push-Ups
Lateral Lunges
Mountain Climbers
Jumping Jacks
Total Body Extensions

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Today's Dog Days Challenge routine was done after a 10 mile bike ride this morning. It has been rather warm, muggy, and icky out the past few days. I took off Saturday as a day of rest and hit the road early this morning for my ride.  The ride went great, hardly any wind out there and it was somewhat cooler (still muggy) but tolerable to exercise in. Got 10 miles done in 38 minutes.

I came home and did 10 minutes of kettlebell cleans for 200 reps total with the 35# kettlebell. I went with the typical 20/10 pattern for work/rest periods between each set. 4700 reps total for the month now. I may get an extra workout in today if I am up to it.

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The "3W" sessions, Wednesday Warrior Workouts, will begin very soon at Finley Wellness Center. September 4th is the night I'm looking at starting them up, at 6pm and at 6:30pm.

I will choose some beginner FitRanX workouts to do for the group, and if you feel you can't do some exercises, there will be substitutes and other options.

Cost will be $5 a time or $20 for the month if you want to do it that way.  Wednesday's might work out great for a lot of people to come because of no sports events taking place on those nights.

Let me know by email if you want to come at asaptrainer1@gmail.com or message me on Facebook, this way I know what to plan for on numbers and what circuits will be best to do with those numbers.

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

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