Daily RAW: Indy: Week 7, Day 1, KBXL, Thoughts on 'Picture Challenges'

Greetings RAW Warriors,

Today's Daily Rats Alley Workout is from Indestructible!, Week 7, Day 1, ideally to be done on Monday.

--------------
Deadlifts: 7 sets - 10-8-6-5-2-1-6
Bench Press: 7 sets - 10-8-6-4-2-1-6

Bent Over Rows: 4 x 6
Windmills: 4 x 5 each side

3 Minute Warning: 20/10 x 2 each exercise

Mountain Climbers
Alternating Lunges
Burpees

---------------

KBXL Phase 3 is done with Week 1's workouts.  Did 1200 in a workout to end the week out, doing 100 every 4 minutes.  This was 'just right' as I went through the workout.  Roughly 2:45 in time to get 100 in, 1:15 of rest time. Took me under 48 minutes but if you have that amount of time, its doable.

One way to keep the time going fast is to just watch a favorite TV show you have on DVD and just play a few episodes during the workout.

"Just Swing It!" is still my #1 seller overall, as kettlebell swings and kettlebell challenges are really picking up in popularity. 

You can do a 'challenge' from a picture posting on Pinterest or Facebook....I call these things "Picture Challenges".  Its good to inspire you, but if you have a true guide to help you along, isn't that a better way to stick to something? 

I see a lot of people posting a 30 day 'Plank Challenge', 'Squats Challenge', or 'Push-Up Challenge' and many other exercise-only challenges. 

If you ask me, nothing delivers results like a kettlebell plus a purpose. 

Its why I did the challenge in JSI, created the challenge in Just Clean It!, and also am currently doing my KBXL program, as well as trying a Long Cycle Challenge in September (which will be going into my KBXL guide once its done & created). 

I ran last Friday on the track, basically my once-a-week run I'm able to do with my schedule right now.  (Coaching any sport really puts a pinch on workout time).  Doing the swings over the past 7 weeks has helped me still keep up my speed, even in sweats and colder weather.  I was clipping out 40-42 second 200's for 2400m worth, for an awesome 18 minute interval workout.  I was very happy to see myself keeping up such speed on the track, even without running a whole lot!

Overall, if you are looking for a challenge, find a guide for it.  It doesn't have to be my guides either (even though I have a handful of them, if you haven't checked them out yet at http://tinyurl.com/rkofp :)

I just got a burpee challenge series of guides a few weeks back, because the concept interests me, and I want a program that a trainer has tested out and not just 'posted' it as a 'fitspiration' picture.

All in all, Kindle training books are a great resource for you. Its simple to buy, no store to run to, and quick to read. Many are 99 cents to even $9.99, which is affordable for key information if its going to help you out.

My guides can be seen here: http://occupyfirstplace.com and here: http://tinyurl.com/rkofp

Check them out and see which guides will help you reach your goals.

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