Wednesday, August 28, 2013

Daily RAW: 8/28/13 - FR 3W, DDC, OFP

Greetings RAW Warriors,

Today's Rats Alley Workouts come from FitRanX HQ, their Wednesday Warrior Workout, plus a DDC update too.

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FitRanX HQ's Workout of the Day:

WEDNESDAY WARRIOR WORKOUT

ALL Levels

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

1. Split Shuffle x8
2. Frog Leap x8
3. X-Body Mountain Climbers x8
4. Seal Jacks x8
5. Plank - Reach and Touch x8
6. Run in Place w/High Knees x8

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

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Today's Dog Days Challenge workout called for just 200 reps today with the kettlebell cleans. I was short on time for other workouts plus it was really, really hot out for getting in a good outdoor workout. I worked some outside today and got pretty worn out from the heat itself. 

Nonetheless, 200 reps were on call, so I did them in the 20/10 work/rest fashion again, since it works so well and is very time efficient.  Did them all with the 35# kettlebell.  My shoulders are starting to feel it a bit, as I have been doing cleans 10 out of the past 11 days.  In order to hit 6000 reps for the month, I just need 500 more to go.  I think I will stretch it out and go lighter in volume each day as I finish it out.

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It's been another great month with sales of Kindle guides for http://occupyfirstplace.com , things are really rolling for "Just Swing It!", as its been occupying a top 100 spot pretty much daily in the Training section of Kindle's store. 2 5-star reviews are helping people see that its not a guide full of various workouts, its a daily log of various workouts en-route to accomplishing a challenge set before you.  It makes it very different from other kettlebell guides out there.  I don't get into a wide array of exercises and beginner, intermediate, or advanced workouts with kettelbells. I basically give you a day by day approach as to how I got in 24,000 kettlebell swings over 2 months. 

I have been detailing my current "Dog Days Challenge" with kettlebell cleans and will also turn that into a guide very soon as well.  You can get little hints of what I've done already with my blog posts, but putting it all together in a guide will be helpful for many instead of fishing through 31 days of posts on a website.  After seeing how successful "JSI" has been, I feel a lineup of further 'challenges' would fit a nice niche within the kettlebell and exercise communities. I'm already brainstorming more month long challenges, and perhaps even 2-3 week ones.  People love challenges, so it looks like that is a great option to deliver.

Check out "Just Swing It!" at http://tinyurl.com/jsiasap

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

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