Daily RAW: RABC Week 1 Workouts, KBXL Launched!

Greetings RAW Warriors,

Here are some Week 1 Workouts for this week of the RABC Plan, to help get you going on 2014's goals.

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Week 1, Day 1

Deadlifts: 3 x 5
Bench Press: 3 x 5

Pulldowns: 3 x 8
All-Star Sit-Ups: 3 x 5 per side

3 Minute Warning: 20/10 x 2 each exercise
Lunges
Mountain Climbers
Total Body Extensions

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Week 1, Day 2

Deadlifts: 3 x 5
Bench Press: 3 x 5

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

3 Minute Warning: 20/10 x 2 each exercise
Lunges, Push-Ups, Total Body Extensions

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Week 1, Day 3

Deadlifts: 3 x 5
Bench Press: 3 x 5

Pulldowns: 3 x 10
All Star Sit Ups: 3 x 5 per side

2 Minute Warning: 20/10 x 2 per exercise
Mountain Climbers
Total Body Extensions
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KBXL is Launched!

To help you gear up for 2014's goals, I have launched Kettlebell XL, An Accelerated 90 Day Swings Challenge, on Kindle!  Instead of just a 30 day, 10K Swings challenge, this is a 90 Day, 30K Swings Challenge, planned out with over 48 workouts to do in the course of 90 days.

Just 4 workouts a week on average per phase is all it takes. 

Inside KBXL, you will also get the Long Cycle Challenge, a 30 day routine I did with the Long Cycle (Clean & Jerk) exercise.  The Long Cycle Challenge was done in conjunction with some running workouts and races, to show you how it could be combined with a basic routine of exercise already.

Read more about KBXL here:

If you aren't up to the 90 Day Challenge, don't worry: KBXL has a unique structure where each 3 week phase could be converted into a 4-week phase for a 30 Day Challenge, all on its own. If 5,000 is more realistic for you, then KBXL gives you a 12 workout plan for that. 7,500? You will get 2 different plans from KBXL. If 10,000 is more to your liking, then you can get a 12 workout plan to do for a 4 week phase with the 10K phase's plan.

Give KBXL a shot in 2014 here:

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