Thursday, November 14, 2013

Daily RAW: Indy Week 6, Day 3, JTW & JTC

Greetings RAW Warriors,

Here's today's Rats Alley Workout from Indestructible, Week 6, Day 3.

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Deadlifts: 10-8-6-4-3-2
Bench Press: 10-8-6-4-3-2

Pulldowns: 4 x 8
Windmills: 4 x 5 per side

3 Minute Warning: 20/10 x 2 each exercise
Push-ups
Mountain Climbers
Burpees

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A quick resource to use in figuring out your weights for each set in the Indestructible! program from Just The Workouts can be found in "Just The Chart".

Each 'chapter' in the book is based on the 1 Rep Max with each week's weights for every set calculated out for you.

Let's say your max is 220, you'd find the 220 chapter in the table of contents, and then boom: your weights for each set & each phase are already there for you.

Check it out "Just The Workouts" and also "Just The Chart" at http://tinyurl.com/rkofp

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KBXL: made it through 3 workouts and got one more this week, took Tuesday & Wednesday off from workouts completely to give the body a break.  Today's workout felt great as a result.

It will be 7 weeks into the KBXL plan at the end of the week, the end is in sight.

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

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