Daily RAW: RABC, LCC Updates, WF2

Greetings RAW Warriors,

Today's Rats Alley Workouts are from the RABC Manual, a LCC update, and a Workout Finishers 2.0 update as well.

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RABC: Week #3 - 10-8-6-4

Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4

Swings: 3-5 sets of 60 seconds

3 Minute Warning:  20/10 work/rest pattern
Push-ups
Burpees
Planks
Mountain climbers
Total Body Extensions
Alternating Lunges

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Long Cycle Challenge:

Today was another round of 200 reps with the 35# kettlebell, switching every 5 reps on each arm.

I tried a new breathing technique I found, and it went even smoother.  It was a quick inhale on the Jerk portion of the lift, with a quick exhale out as I lowered it to the rack position.  Much easier to get into a pattern with this breathing technique.

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Workout Finishers 2.0 by Mike Whitfield is going very well from Mike's standpoint this week, and his Workout Finishers library of exercises has plenty to offer you for something to add to the end of your workouts.  This is the same concept that I use in the RABC program with the '2 Minute Warning' & '3 Minute Warning'.

Use these to really amp up your workouts at the end and make an impact:
http://tinyurl.com/rabcwof2

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com - Home of 99 cent training guides for your Kindle!