Today's Rats Alley Workouts are from FitRanX HQ and two updates on the LCC, as I'm into the last days of it this month.
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FitRanX BW Workout of the Day
Body Weight 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. Diamond Push-Ups on Knees x 8
2. Bowing Crunches x 8
3. Bear Crawl x 8
4. Close Stance Body Weight Squat x 8
5. Bicycle Crunches x 8
6. Mountain Climbers x 8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Ups x 8
2. Bicycle Crunches x 8
3. Bear Crawl x 8
4. Single Leg Deadlift x 8
5. Plank w/ Alternating Foot Lift x 8
6. Squat Thrust x 8
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Long Cycle Challenge:
Sunday's workout was 200 straight reps, 5 per side as usual, with the 35# kettlebell. I'm keeping a solid pattern of 15 reps/minute, so each 200 rep workout is taking 13:20 to do.
Today's workout this afternoon was basically a repeat, aiming for 150 and finishing out with 200 reps as I felt really good after 150. 200 reps is about my magic number, as I'm tired but somewhat fear that anything further could cause some issues, such as a pulled muscle or a tweak somewhere.
This puts me at 3600 reps for the month, 4000 is well within reach, but it will take an average of 200 each day to finish out the month with 5,000 reps total. I am going to take it day by day, and see how close I can get.
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As I near October, I am strongly considering a mega-challenge over 3 months to do with kettlebell swings. My racing season is pretty much done, so I could be able to focus plenty of this type of challenge. Kind of keeping it a secret, but it is a carefully planned and plotted out workout routine that I have developed.
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com
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