Daily RAW: RABC, LCC News, FitRanX

Greetings RAW Warriors,

Been pretty busy in recent days, got in some workouts but no time to really blog on it or give some other workouts with the RABC stuff.

Here is the one for today that I should have put up yesterday, and then one for one I might not have time to get up on Friday.

Like I said, its been busy and I have a race to direct (& try to race in, too!) on Thursday night as well.

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RABC Workouts: Day 2 & Day 3 for Week #2

Day 2:

Deadlifts: 4 x 5
Bench Press: 4 x 5

Bent Over 1-Arm Rows: 3 x 8
All-Star Sit-Ups: 3 x 5 per side

2 Minute Warning: 20/10 per exercise
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions

Day 3:

Deadlifts: 4 x 5
Bench Press: 4 x 5

Swings: 5 rounds of 60 seconds each, rest 60s between sets

3 Minute Warning: 20/10 x 2 per exercise
Push-Ups
Total Body Extensions
Burpees

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LCC Workouts:

Yesterday I had just enough time to get in 100 reps, with the 35# kettlebell, and did them in a straight set.  This brought me to 1500 reps for the month so far.

Today I was aiming for 100-200, and chose a 30# weight to use. After 100, it felt that I could do another 100, so I clicked off another 100 to end with 200 total, done straight through once again. This brought me to 1700 total.

I'm going to take off Thursday due to the race that night, where I will be doing 2 legs of 1 mile each for a guys-only race and then a co-ed race after that.

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Here's a FitRanX Wednesday Warrior Workout of the Day for you, to end the post with.

Just about anyone can do this one, mostly bodyweight stuff to do.

ALL Levels

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

1. Side Lunges x 4 on each side
2. Run in Place x 8
3. Burpee x 8
4.Push-Ups / or on Knees x 8
5. X-Body Mountain Climbers x 8
6. Jump Rope (imaginary) x 8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Check out the 3rd 5-star Review for Just Swing It! - http://tinyurl.com/jsiasap