RAKC Week 1, Day 2

Greetings,

Here is Day 2 of the RAKC Plan:

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Bench Press: 3 x 5
1 Leg DL's: 3 x 5 per side

KB Renegade Rows: 3 x 5 per side
All Star Sit Ups: 3 x 5 per side

3 Minute Warning: 20/10 x 6, or do all 3 minutes as an ultimate finish to the routine.
KB Swings, 1 arm at a time, alternate every 10 reps if going for 3 minutes. Switch arms every 20/10 period if doing 20/10 x 6.

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I had a decent day on the track, despite temps in the 50's and high winds, plus no sun in sight. Just miserable weather for July 1st in ND today.

Anyways, I wanted to see how I'd handle a mile trial on the track under such crappy conditions.

Got 5:55 on the clock. Rested 4 minutes and then did an 800 trial in 2:55.  Rested 3 minutes, did a 85 second 400. Rested 1.5 minutes, and then did my final 400 in 79 seconds to finish it.  Happy with my times overall, under 6 on the mile and under 3 minutes on the 800.  Would like to see what a fresh 800 would be, expecting around 2:40-45 if I am fresh.  Sounds like a good future workout for me.

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