I hope you are having a great start to your Labor Day today. I slept in, worked out a bit, and am just relaxing this morning and through most of the day, since I have to transport some kids to practice tonight.
Yesterday, I put the finishing touches on "Just Clean It!" and launched it on Kindle. You can see it right here, still at the same price as the others at only 99 cents:
http://amzn.com/B00EX6BSEY
In "JCI", you'll get a collection of the daily posts I put here when I chronicled my 6,000 Cleans "Dog Days Challenge" in August, plus all the other workouts I did (track workouts, bike riding) along with it. I decided to post those as well to show people how you can blend in this KB challenge with your everyday routines and activities.
Give it a look here: http://amzn.com/B00EX6BSEY
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Here is what I did this morning:
For the Clean & Jerk Challenge, I did 150 reps total. I stuck with the 20-10 method of doing 5 reps every 20 second period. Total workout was 15 minutes to do.
I then rode my bike to the track and had another Track Attack Monday workout.
I started with 1/2 mile warm-up in about 3:20, rested about 1 minute, then got into the heart of the workout.
I did 4 x 300 with 1 minute rest between, getting 300m in 60 seconds on each one. I thought about doing 5 x 300 with 100 at the end, but ended up doing 4 x 300 with a 400 to finish it at the end in 1:20. All in all, it was 1600m in 5:20 time for total effort.
I'm keeping the volume of running low and the quality high as I prep for the Tag Team Relay races I'm doing in about 10 days from now.
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Here's your...FitRanX Body Weight WOD from FitRanX HQ
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 Climber 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-Up x 8
5. Bicycle Crunches x 8
6. Side to Side Jump x 8
Check Out The Video Library Here:
http://www.youtube.com/
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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