Daily RAW: RABC Returns, FitRanX, September's KB Challenge

Greetings RAW Warriors,

Today's Rats Alley Workouts are: a return to the RABC workouts to post this month, another FitRanX daily WOD, plus September's kettlebell challenge I have started.

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Rats Alley Barbell Club Workouts Return:

I'll go back to posting the RABC Manual's workouts during the month of September. These won't be daily but will be 3x a week for Monday, Wednesday & Friday routines, trying to post them on Sunday, Tuesday, & Thursday so you can plan for M-W-F workouts.

Today's RABC WOD is Phase 1, 3x5.

Deadlifts: 3 x 5
Bench Press: 3 x 5

Windmills: 3 x 5 per side
Bent Over 1 Arm Rows: 3 x 8 per side

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

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FitRanX WOD from FitRanX HQ:

ALL Levels

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

1. Skater Hops x8
2. Alternating Rolling T's x8
3. Single Leg Burpee x4 on each side
4. Jumping Lunges x4 on each side
5. Body Saw x8
6. Gator Crawls x8

Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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September's Kettlebell Challenge started today for me, I decided to build off the 6,000 cleans I did and now transform it into a Clean & Jerk Challenge.  After doing a KB Clean, I then perform a quick shoulder press called a "Jerk".  I then bring it down to the rack position, then down to between my legs to begin another Clean followed immediately by a Jerk. 

In a 20 second period, I can get in a good 5 reps of C&J's on one side.  I rest for 10 seconds, then switch to the other arm for 5 reps on that one. This is 10 reps/minute, 100 in 10 minutes, 150 reps in 15 minutes, 200 in 20 minutes.

I decided to go conservatively and use my 35# kettlebell for this routine, aiming for 100 first, then 150, then finally 200 reps total.  I maybe could have went for 250 but felt I better stop at 200 just to be safe.

Since I used the 35# for a majority of my August DDC workouts, I will stick with this one for starters and perhaps bump up to the 40# in time and see how things go.

Not sure what to label this challenge as, so I will come up with a name at some point. Any suggestions for one will also be taken into consideration. 

5000 reps will be my initial goal here.  500 reps every 3 days will be a good mini-goal to reach as I look at this challenge in the long run.

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I'm just about done with my August DDC Kindle guide, "Just Clean It!". Just a little more editing to do and I'll be all set to launch it. It didn't take long to create, since I already kept a daily log of sorts going on the blog here, so a lot of it was just putting them all together into a resource.

For the month of August, sales were just 3 shy of matching July's record month for Kindle guides... once again, I want to thank you for your support in purchasing my guides.  I couldn't do it without my readers and with them offering their support. 

I love getting emails about how my guides help someone out with their fitness and performance goals. Keep them coming if these workout guides are making a positive impact in your life!

Be sure to check them all out at http://tinyurl.com/rkofp if you need some more workouts to do, or even find some new information on unique training methods with GPS, kettlebells, and more!

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