Daily RAW's for Week 4 of RABC

Greetings RAW Warriors,

It looks like another crazy week ahead, so here are the 3 days' worth of routines for MWF for Week 4 of the RABC Plan.

------------
RABC Week 4: 5 x 3
------------
Day 1:
Deadlifts: 5 x 3
Bench Press: 5 x 3

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

3 Minute Warning: 20/10 x 2 each exercise
Squats
Burpees
Total Body Extensions
----------------

Day 2:
Deadlifts: 5 x 3
Bench Press: 5 x 3

Bent Over Rows, 1 Arm: 4 x 8 each side
All Star Sit Ups: 3 x 5 each side

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

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

Day 3:
Deadlifts: 5 x 3
Bench Press: 5 x 3

Swings: 2 rounds of 100 Swings, alternating every 10 with each arm

3 Minute Warning: 20/10 x 2 each exercise
Mountain Climbers
Lunges
Burpees

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


KBXL Update:  I am going to finish up the KBXL Challenge Guide, aiming before the end of the month, so that its ready to go by January 1st. 

Until then, if you are planning for a 2014 Challenge and want to give the annual 10,000 Swings Challenge a try (its very popular to do amongst us kettlebell addicts), "Just Swing It!" covers last January & February's workouts that I did. 

KBXL will cover 30,000 Swings over 3 months (not just 3, 10K swing months in a row... its periodized to build up in 3 week phases). JSI covers 24,000 Swings done over the course of 2 months. 

JSI has risen to the top of my guide list and has been perched at #1 for quite a few months now, and I believe its due to the rising popularity of the 10K Swings Challenge.  Everyone from home workout fans to Crossfit folks are taking it on. 

If you haven't grabbed your copy yet for your Kindle (exclusive only to Kindle!), grab it here: http://occupyfirstplace.com or at http://tinyurl.com/rkofp

2014 is looking to be another great year for this blog and the guides I create for you, the readers.  Thank you for your support this year, I look forward to producing more stuff in 2014 to assist you with your performance goals!

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

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