Daily RAW: RABC, LCC

Greetings RAW Warriors,

Today's Daily Rats Alley Workouts come from the RABC Manual and a Long Cycle Challenge updated workout.

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

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

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

2 Minute Warning: 20/10 per set
Pair up Kettlebell Swings and Total Body Extensions

KB Swings
TBE's
KB Swings
TBE's

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Long Cycle Challenge:

I took Saturday off due to illness, I still have a cold that is lingering today but put me out of it on Saturday.  Today I got back after the Clean & Jerks with 200 straight with the 35#, a short break for water, then another 100 reps with the 30# bell.  300 in all, 2200 total for the month so far.

I've hit the halfway point of the month so I think 4000 is approachable, maybe 5,000 if things go real smoothly.  I am able to handle 200 reps straight now with the 35# kettlebell, switching every 5 reps, and really falling into a good groove with that rhythm. I think I could get 200-300 in a workout day now, since I just did it today by mixing in the 100 reps with the 30# bell at the end.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com