Daily RAW's: M-W-F Workouts

Greetings RAW Warriors,

It's going to be pretty thin this week for blog posts, so I'm putting up all 3 in one post today. 

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Week 3, Day 1 - 10/8/6/4

Deadlifts: 10/8/6/4
Bench Press: 10/8/6/4

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

3 Minute Warning:
Pushups
Burpees
Total Body Extensions

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Week 3, Day 2 - 10/8/6/4

Deadlifts: 10/8/6/4
Bench Press: 10/8/6/4

Bent Over Rows: 4 x 8
All Star Sit Ups: 4 x 5 per side65

3 Minute Warning:
Pushups
Mountain Climbers
Jumping Jacks

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Week 3, Day 3 - 10/8/6/4

Deadlifts: 10/8/6/4
Bench Press: 10/8/6/4

KB Swings: 5 sets x 1 minute each (approx. 150 reps, 30 in a minute)

3 Minute Warning: 20/10 each
Pushups
Burpees
Planks
Mountain Climbers
Lunges
Total Body Extensions

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Sorry for a limited week, but its just looking pretty busy and I'm not sure what its going to bring for me to post semi-daily. 

I have been reading and just finished a great book, the "5-3-1" program from Jim Wendler of EFTS, or the "Westside" system as its known as.

I've always been intrigued by the Westside style ever since I lived in Columbus, OH and learned about them.  I never made a visit but have ready plenty on them.  Overall, its a great read if you're into this barbell stuff. :)

I get nothing for posting this link, just wanted to offer it for your interest:
http://amzn.com/B00AJ8CIQM

I read it on my Kindle and its got plenty of program options and some no-nonsense dieting stuff, too.

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Lift. Dominate. Repeat.
Coach Rick Karboviak
Rats Alley Barbell Club
http://tinyurl.com/rkofp