Daily RAW: KBXL Phase 3, RABC Week 1, Quick Hurdles +

Greetings RAW Warriors,

I hope you had a great Thanksgiving break, mine went pretty well, I spent some time with my family and also had an early Christmas celebration with my sister, brother in law, niece & nephew.

I took a 3 day break from exercise and got back into it on Saturday afternoon with a kettlebell swing workout (#11 of Phase 3) and also today with finishing out #12 of Phase 3's plan.

I just have a 3 week phase left to go in my KBXL plan, 9 weeks done and 3 weeks to finish.  22,500 swings have been done in 9 weeks time now.  The 40# kettlebell is feeling lighter and I'm able to go for longer sets of 150-200 reps straight.  For this last phase, I may bump it to my 45# k-bell for the remaining weeks. I do have a 53# one but 45# seems like a more gradual jump I should take.

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The blog's daily workouts will finish out 2013 with 4 weeks of the RABC Program in the RABC Manual.

Week 1 is 3 sets of 5.  Let's get going:

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Deadlifts: 3 x 5
Bench Press: 3 x 5

Pulldowns: 3 x 8
Windmills: 3 x 5 each side

2 Minute Warning: 30s each
Pushups
BW Squats
Total Body Extensions
Burpees

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I've been asked recently about my 'crafty' creations of PVC hurdles from the past.  I tried selling them last year and sold a few but I think I had too much clutter with it.  I created my own invention out of them, but over time, it looked too awkward and it needed a better solution.

Realizing this and after being asked again lately to make some more,(they make a great gift!) I cut down the clutter and changed the name to "Quick Hurdles +". 

Simply put, "Quick Hurdles +", or QH+ for short, are PVC hurdles that you can store in a bag, and also convert to a cone-like marker for more training options out of your bag.

The hurdles are about 6" in height, and can be taken apart easily to create either a 6" hurdle, or a Kwick Kone marker & a "Speed Snake" hopping device with all the pieces.

All the items in one bag can make:
6, 6" hurdles, or
6, Kwick Kone markers for speed drills, and
a Speed Snake device out of the remaining parts for more drills!

Take a look at this great package of speed hurdles and cone markers that work great to take to the gym, the field, the track, and anywhere else you train, even great for a backyard workout.

It's also a very affordable option, hand-crafted by me and not by some overseas company. :) All the PVC parts are bought here and made in the USA too.

I do all the cutting & creating, so you don't have to.

http://quickhurdles.com

I have a 6 Hurdle Pack and 12 Hurdle Pack option you can choose from.

Orders can be secured over Paypal and sent out to you with free shipping on me.

Go to http://quickhurdles.com to check out what QH+ can offer you for your championship solution!
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak