Daily RAW: RABC, FR, LCC Updates

Greetings RAW Warriors,

The Daily Rats Alley Workouts today are from RABC - Week 1, FitRanX and a Long Cycle Challenge workout too.

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RABC Workout: Week 1, 3 x 5

Deadlifts: 3 x 5
Bench Press: 3 x 5
Swings: 3-5 sets x 40-60 seconds per set

3 Minute Warning: 20/10 work/rest each exercise
Pushups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges

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FitRanX BW Workout of the Day:

No workout today, the man in charge of FitRanX HQ is a proud daddy today: Congrats to Nick Rians!  However, I will leave you with a special "HOTEL" from the FitRanX collection itself:

Tabata style, 20/10 x 8 rounds each exercise

Mountain Climbers
Sit-Ups
Jump Rope
Plank
Squat Thrusts
Seal Jacks

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Today's LCC workout was for 200 reps, but with some lighter weight in the mix.
I did 50 straight (5 each arm x 5 times/arm) with the 30# kettlebell, then 50 straight with the 35, and finally, 100 straight with the 30 again.

I felt the need for a lighter weight today, and I am starting to consider rest days and a lower workout volume goal.  I am noticing quite the taxing of my lower back a bit, not that its super sore, just mildly bothersome but something to warm up and work with.  Didn't notice it after the workout, but about 12-18 hours after the workout, things in my lower back were starting to get some DOMS (Delayed Onset Muscle Soreness).

The lighter weight allowed me to still go through the workout and take some load off.

Friday just may have to be a rest day, as 5 straight days of Long Cycle actions might be too much.

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Things are going well this month with my Kindle guides, "Just Swing It!" is selling so well, it may surpass "Just The Workouts" in overall sales and grab the #1 spot very soon. 

Check them both out here, as well as the newest one, "Just Clean It!" at http://tinyurl.com/rkofp

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