Daily RAW: RABC, LCC, & a 5K

Greetings RAW Warriors,

Today's Rats Alley Workouts are from the RABC Manual, a Long Cycle Challenge Update, and a little bit on the most likely my last 5K for the year.

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RABC: Week #4, Day 1 - 5x3

Deadlifts: 5 x 3
Bench Press: 5 x 3

Bent-Over Rows: 4 x 8
Windmills: 4 x 5 per side

2 Minute Warning: 20s work, 10s rest per exercise

Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees

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Long Cycle Challenge:  Last Friday, I clipped off another 200 reps, but this time I deloaded a bit and did my first 100 with the 30# (10 reps per side), then 100 with the 35# KB, (5 reps/side).

I took Saturday off from the Long Cycle workouts, 6 straight days of it was plenty.

Besides, I needed fresh legs for my final 5K (I think this one was a good one to end on!).

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Farmers Bowl 5K:  I took in my alma mater's Farmers Bowl 5K at Mayville State University on Saturday morning.  It was a cool 37 degrees at race time, but no wind at all and it made for some pretty smooth racing. 

I started out in 1st after the first 1/4 mile or so, (no GPS on for this race for me) then after the first mile or so, roughly 6 minutes on my watch, I had a guy pass me just a bit. We ran in downtown Mayville and I had a pretty good hill to climb back up, after that I was passed by another guy to move me to 3rd. The leader was about 50-75 meters ahead of me, the guy in 2nd within striking distance, so I kept my pace and told myself to go hard after a certain point on the return route.  I passed the guy in 2nd with a nice kick but fell short in my attempt to close the gap on #1, I sprinted too late in my opinion.  The course was also shorter, by accident, so that really left me telling myself that I should have went sooner, way back where my old dorms were at on campus.

All in all it was a fun race though, I felt really good, legs felt great all day after the race, and I caught up with a few people after the race.  It was a very fun day with a bowl parade, hot dog & corn cob feed, plus a routing of a game with the Comets on top, 46-0 as the final score.

I really enjoy going back to my old college for games of any sort, its only 25 minutes away and the atmosphere is great for small college athletics.

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If you are still pondering a 10K Swings Challenge, see how I did it right here: http://tinyurl.com/jsiasap

If you want a classic program that has both a classic barbell routine, plus kettlebell power workouts all in one guide, go here: http://tinyurl.com/asapjtw

If you haven't done a Kettlebell Clean Challenge, here is how you can get one in, while still doing your other workouts, too:  http://amzn.com/B00EX6BSEY

Want to find a way to reduce your pop drinking and enjoy it more as you save about $1 per drink? http://tinyurl.com/supersodas
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com