Daily RAW: Indy, Week 4, Day 1

Greetings RAW Warriors,

I'm going to switch things up a bit for Week 4, not only in the sets/reps for the BP & DL, but for the whole workout to do 2-3x/week. 

The volumes & intensities are going to get up there soon, so you may want to do this 2x/week and 3 if you have the time for it.

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Week 4, Day 1

Deadlifts: 4 x 5
Bench Press: 4 x 5

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

3MW: 20/10 x 2 each minute
Push-Ups
Alternating Lunges
Mountain Climbers or Total Body Extensions

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KBXL Update;

I did a heavy duty, 900 rep workout on Saturday and it felt great at the end.  I did 100 reps every 4 minutes, taking a little less than 3 minutes to complete each 100 rep set and resting 1 minute after that. The new breathing technique really kept a good flow going throughout the workout.

4 weeks of the workouts are now complete for KBXL, with 8 more to go, and 2 more to go into Phase 2 of the plan.

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