Daily RAW: RABC Week 2, FR, LCC Week 2

Greetings RAW Warriors,

Today's Rats Alley Workouts are from the RABC guide, FitRanX, and another LCC routine.

Yesterday, I totally took the day off from running, cycling, & kettlebell stuff. Any running I did get in was some short bursts of it as I cheered on some XC runners at a meet.

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RABC Week #2: 4 x 5

Deadlifts: 4 x 5
Bench Press: 4 x 5

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

2 Minute Warning:
Push-Ups - 20/10 work/rest
Bodyweight Squats: 20/10
Total Body Extensions: 20/10
Burpees: 20/10

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FitRanX HQ came back with some workouts again, so here you go with another WOD:

ALL Levels

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

1. Ninja Squats x8
2. Bicycle Crunches x8
3. Spiderman Push-Ups x8
4. Alternating Lunges x8
5. Crunch w/ Leg Lift x8
6. Sprints x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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Today's Long Cycle Challenge workout was a challenging one, as I went for 200 reps straight through with the 35# kettlebell.  I alternated every 5 reps per arm, so all in all it was 20 sets of 5 per arm to get through this one.  Total time was about 16 minutes to complete, as I paced myself throughout, getting about 13-14 per minute as a pace to go by, but after a while, you get more focused on finishing and not so much about what time its all completed in. 

Taking the day off on Saturday was good, as my last workout was really Friday afternoon and waiting until Sunday morning gave me a good day & a half of rest between workouts.

If the weather looks good this afternoon, a nice bike ride may be in order.
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak