Greetings RAW Warriors,
Today's Rats Alley Workouts are from the RABC guide, FitRanX, and another LCC routine.
Yesterday, I totally took the day off from running, cycling, & kettlebell stuff. Any running I did get in was some short bursts of it as I cheered on some XC runners at a meet.
----------------
RABC Week #2: 4 x 5
Deadlifts: 4 x 5
Bench Press: 4 x 5
Bent Over Rows: 3 x 8
Windmills: 3 x 5 per side
2 Minute Warning:
Push-Ups - 20/10 work/rest
Bodyweight Squats: 20/10
Total Body Extensions: 20/10
Burpees: 20/10
-------------
FitRanX HQ came back with some workouts again, so here you go with another WOD:
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Ninja Squats x8
2. Bicycle Crunches x8
3. Spiderman Push-Ups x8
4. Alternating Lunges x8
5. Crunch w/ Leg Lift x8
6. Sprints x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------
Today's Long Cycle Challenge workout was a challenging one, as I went for 200 reps straight through with the 35# kettlebell. I alternated every 5 reps per arm, so all in all it was 20 sets of 5 per arm to get through this one. Total time was about 16 minutes to complete, as I paced myself throughout, getting about 13-14 per minute as a pace to go by, but after a while, you get more focused on finishing and not so much about what time its all completed in.
Taking the day off on Saturday was good, as my last workout was really Friday afternoon and waiting until Sunday morning gave me a good day & a half of rest between workouts.
If the weather looks good this afternoon, a nice bike ride may be in order.
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Sunday, September 8, 2013
Saturday, September 7, 2013
Daily RAW: Workout "LIMA", LCC & More
Greetings RAW Warriors,
FitRanX's HQ has not been putting out daily WOD's the past few days, so here is another special one from the vault of workouts I have with some modificatons:
Today's Workout: LIMA - Only for Levels 0-3
Circuit –30 Min - Tabata
--------------
Yesterday's Long Cycle Challenge workout was getting 150 reps in, to get 1000 C&J's done in the first 6 days.
I went with the 35# kettlebell, and did 5 per arm, all the way up to 150. I was averaging about 15 reps/minute, so I got this workout done in about 10 minutes time. Things went smoother than I thought, the first 100 reps flew by, then the next 50 I slowed down the pace just a bit but kept on pretty well.
I may just take today off and do some random running while at the XC meet today, and perhaps a good bike ride, mainly to take a break from the lifting.
I'm discovering just how taxing C&J's are to the body, so an adjustment may be made here for the overall goal, maybe 4,000 is better to have as a goal for the month instead of 5,000.
I also came across an old file I was searching for, where I had a special formula developed for varied volumes in workouts with running, but the same formula can be applied to KB training volumes of reps. I'm going to study this some more and see if I can apply it for the rest of the month somehow.
-----------------
Thank you once again for buying my Kindle guides in recent months, I am still amazed at the response they are getting.
My latest guide is just a week old and selling as much this month as my #1 overall seller, "Just The Workouts". "Just Clean It!" is getting off to a great start. "Just Swing It!" is still on pace to surpass JTW in a matter of days as the overall #1 seller. Its a fun little 'race' to watch these guides each day on their sales totals, because the more they go up in sales, the more people are getting some quick, key information on workouts and challenges they can do. We both win when you can get some workouts you desire and I supply them for you with these guides.
Check out JCI right here, as the JCI challenge outlined in the guide is something you can implement right away, and not quite so intensive as the 10K KB Swings Challenge that's covered in the JSI guide. Still, its a fair amount of workouts to do on an almost daily basis, but you really get into the groove of getting KB Cleans down with all those workouts. Plus you get the benefit of still being able to do your own workout regiments if you are into running, cycling, both, etc.
Just Clean It! - http://tinyurl.com/asapjci - newest KB challenge from my adventures with KB's
Just Swing It! - http://tinyurl.com/jsiasap - Most popular guide right now from OFP
Just The Workouts - http://tinyurl.com/asapjtw - Home of "KettleBolics" and "Indestructible!" programs, all in one source. A great read for classic strength training programs with "Indy" and some great kettlebell power workouts with "KettleBolics". No pictures, just the workouts, as the title goes.
--------------
Have a great weekend!
--------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
FitRanX's HQ has not been putting out daily WOD's the past few days, so here is another special one from the vault of workouts I have with some modificatons:
Today's Workout: LIMA - Only for Levels 0-3
Circuit –30 Min - Tabata
- Box Squat - 20 sec on - 10 sec rest x 8 (May do BW Squat as a sub)
- Single Kettlebell Kickbacks - 20 sec on - 10 sec rest x 8 (May do Push-Ups as a sub)
- Plank - 20 sec on - 10 sec rest x 8
- Bridge - 20 sec on - 10 sec rest x 8
- Stationary Lunge - 20 sec on - 10 sec rest x 8
- Crunches - 20 sec on – 10 sec rest x 8
--------------
Yesterday's Long Cycle Challenge workout was getting 150 reps in, to get 1000 C&J's done in the first 6 days.
I went with the 35# kettlebell, and did 5 per arm, all the way up to 150. I was averaging about 15 reps/minute, so I got this workout done in about 10 minutes time. Things went smoother than I thought, the first 100 reps flew by, then the next 50 I slowed down the pace just a bit but kept on pretty well.
I may just take today off and do some random running while at the XC meet today, and perhaps a good bike ride, mainly to take a break from the lifting.
I'm discovering just how taxing C&J's are to the body, so an adjustment may be made here for the overall goal, maybe 4,000 is better to have as a goal for the month instead of 5,000.
I also came across an old file I was searching for, where I had a special formula developed for varied volumes in workouts with running, but the same formula can be applied to KB training volumes of reps. I'm going to study this some more and see if I can apply it for the rest of the month somehow.
-----------------
Thank you once again for buying my Kindle guides in recent months, I am still amazed at the response they are getting.
My latest guide is just a week old and selling as much this month as my #1 overall seller, "Just The Workouts". "Just Clean It!" is getting off to a great start. "Just Swing It!" is still on pace to surpass JTW in a matter of days as the overall #1 seller. Its a fun little 'race' to watch these guides each day on their sales totals, because the more they go up in sales, the more people are getting some quick, key information on workouts and challenges they can do. We both win when you can get some workouts you desire and I supply them for you with these guides.
Check out JCI right here, as the JCI challenge outlined in the guide is something you can implement right away, and not quite so intensive as the 10K KB Swings Challenge that's covered in the JSI guide. Still, its a fair amount of workouts to do on an almost daily basis, but you really get into the groove of getting KB Cleans down with all those workouts. Plus you get the benefit of still being able to do your own workout regiments if you are into running, cycling, both, etc.
Just Clean It! - http://tinyurl.com/asapjci - newest KB challenge from my adventures with KB's
Just Swing It! - http://tinyurl.com/jsiasap - Most popular guide right now from OFP
Just The Workouts - http://tinyurl.com/asapjtw - Home of "KettleBolics" and "Indestructible!" programs, all in one source. A great read for classic strength training programs with "Indy" and some great kettlebell power workouts with "KettleBolics". No pictures, just the workouts, as the title goes.
--------------
Have a great weekend!
--------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, September 5, 2013
Daily RAW: RABC, FR, LCC Updates
Greetings RAW Warriors,
The Daily Rats Alley Workouts today are from RABC - Week 1, FitRanX and a Long Cycle Challenge workout too.
----------
RABC Workout: Week 1, 3 x 5
Deadlifts: 3 x 5
Bench Press: 3 x 5
Swings: 3-5 sets x 40-60 seconds per set
3 Minute Warning: 20/10 work/rest each exercise
Pushups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
----------
FitRanX BW Workout of the Day:
No workout today, the man in charge of FitRanX HQ is a proud daddy today: Congrats to Nick Rians! However, I will leave you with a special "HOTEL" from the FitRanX collection itself:
Tabata style, 20/10 x 8 rounds each exercise
Mountain Climbers
Sit-Ups
Jump Rope
Plank
Squat Thrusts
Seal Jacks
-------------
Today's LCC workout was for 200 reps, but with some lighter weight in the mix.
I did 50 straight (5 each arm x 5 times/arm) with the 30# kettlebell, then 50 straight with the 35, and finally, 100 straight with the 30 again.
I felt the need for a lighter weight today, and I am starting to consider rest days and a lower workout volume goal. I am noticing quite the taxing of my lower back a bit, not that its super sore, just mildly bothersome but something to warm up and work with. Didn't notice it after the workout, but about 12-18 hours after the workout, things in my lower back were starting to get some DOMS (Delayed Onset Muscle Soreness).
The lighter weight allowed me to still go through the workout and take some load off.
Friday just may have to be a rest day, as 5 straight days of Long Cycle actions might be too much.
-----------------
Things are going well this month with my Kindle guides, "Just Swing It!" is selling so well, it may surpass "Just The Workouts" in overall sales and grab the #1 spot very soon.
Check them both out here, as well as the newest one, "Just Clean It!" at http://tinyurl.com/rkofp
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
The Daily Rats Alley Workouts today are from RABC - Week 1, FitRanX and a Long Cycle Challenge workout too.
----------
RABC Workout: Week 1, 3 x 5
Deadlifts: 3 x 5
Bench Press: 3 x 5
Swings: 3-5 sets x 40-60 seconds per set
3 Minute Warning: 20/10 work/rest each exercise
Pushups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
----------
FitRanX BW Workout of the Day:
No workout today, the man in charge of FitRanX HQ is a proud daddy today: Congrats to Nick Rians! However, I will leave you with a special "HOTEL" from the FitRanX collection itself:
Tabata style, 20/10 x 8 rounds each exercise
Mountain Climbers
Sit-Ups
Jump Rope
Plank
Squat Thrusts
Seal Jacks
-------------
Today's LCC workout was for 200 reps, but with some lighter weight in the mix.
I did 50 straight (5 each arm x 5 times/arm) with the 30# kettlebell, then 50 straight with the 35, and finally, 100 straight with the 30 again.
I felt the need for a lighter weight today, and I am starting to consider rest days and a lower workout volume goal. I am noticing quite the taxing of my lower back a bit, not that its super sore, just mildly bothersome but something to warm up and work with. Didn't notice it after the workout, but about 12-18 hours after the workout, things in my lower back were starting to get some DOMS (Delayed Onset Muscle Soreness).
The lighter weight allowed me to still go through the workout and take some load off.
Friday just may have to be a rest day, as 5 straight days of Long Cycle actions might be too much.
-----------------
Things are going well this month with my Kindle guides, "Just Swing It!" is selling so well, it may surpass "Just The Workouts" in overall sales and grab the #1 spot very soon.
Check them both out here, as well as the newest one, "Just Clean It!" at http://tinyurl.com/rkofp
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, September 4, 2013
Daily RAW: FitRanx, LCC, 3W Tonight
Greetings RAW Warriors,
Today's Rats Alley Workouts are from FitRanX HQ and a workout from the LCC (Long Cycle Challenge).
----------
FitRanX HQ's workout today is the famous Wednesday Warrior Workout! We are starting our own WWW's in Finley, tonight, at 7pm. Contact me if you plan to come!
Here is the workout from HQ:
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Alternating Lunges / Jumping Lunges x8
2. Clapping Push-Ups / on Knees x8
3. Lying Knee Tucks x8
4. Sumo Squat x8
5. Line Jumps x8
6. Bowing Crunches x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---------------
I came up with a name for the Clean & Jerk kettlebell challenge I am doing this month, simply named the "Long Cycle Challenge". The Long Cycle name comes from the American/World Kettlebell Club's name for it, which I came across a number of years ago. I'm sure its been called this for years before, but Long Cycle just seemed like the right name for it, since it feels like one, continuous cycle of activity with the clean and jerk for each rep.
Today's LCC workout was 150 reps with the 35#, and I tried to do them all in a row, switching every 5 reps. I was able to get all 150 in within about 10 minutes of time. I was expecting to get tired but I really fell into a good workout groove during it, as things went pretty well.
-----------
If you are in/around Finley, I hope to see you tonight at Finley Wellness Center at 7pm for Wednesday Warrior Workouts!
Once again, contact me if you plan to come, I want to plan things out well for the group that comes to train. Thanks!
email is asaptrainer1@gmail.com .
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Rats Alley Workouts are from FitRanX HQ and a workout from the LCC (Long Cycle Challenge).
----------
FitRanX HQ's workout today is the famous Wednesday Warrior Workout! We are starting our own WWW's in Finley, tonight, at 7pm. Contact me if you plan to come!
Here is the workout from HQ:
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Alternating Lunges / Jumping Lunges x8
2. Clapping Push-Ups / on Knees x8
3. Lying Knee Tucks x8
4. Sumo Squat x8
5. Line Jumps x8
6. Bowing Crunches x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---------------
I came up with a name for the Clean & Jerk kettlebell challenge I am doing this month, simply named the "Long Cycle Challenge". The Long Cycle name comes from the American/World Kettlebell Club's name for it, which I came across a number of years ago. I'm sure its been called this for years before, but Long Cycle just seemed like the right name for it, since it feels like one, continuous cycle of activity with the clean and jerk for each rep.
Today's LCC workout was 150 reps with the 35#, and I tried to do them all in a row, switching every 5 reps. I was able to get all 150 in within about 10 minutes of time. I was expecting to get tired but I really fell into a good workout groove during it, as things went pretty well.
-----------
If you are in/around Finley, I hope to see you tonight at Finley Wellness Center at 7pm for Wednesday Warrior Workouts!
Once again, contact me if you plan to come, I want to plan things out well for the group that comes to train. Thanks!
email is asaptrainer1@gmail.com .
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, September 3, 2013
Daily RAW: FR, RABC, TT 2.0
Greetings RAW Warriors,
Today's Rats Alley Workouts come from: FitRanX, The RABC, plus some news on Turbulence Training being launched with a new version, too.
-------------
FitRanX WOD:
Level 0-3...
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Body Weight Row x 8
2. Crunch w/ Feet Elevated x 8
3. Split Shuffle x 8
4. Prisoner Squat x 8
5. Leg Lifts x 8
6. Squat Thrust x 8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Spiderman Push-Ups x 8
2. Inchworm x 8
3. Split Shuffle x 8
4. Prisoner Squat x 8
5. Frozen V-Sit x 8
6. Squat Thrust x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------------
The RABC Workout is as follows:
Deadlifts: 3 x 5
Bench Press: 3 x 5
All Star Sit-Ups: 3 x 5 per side
2 Minute Warning: 20/10 per exercise
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
------------------
Craig Ballantyne's Turbulence Training program has been quite a success since its inception years ago. Today, he launches his newest version of it, and takes it to another level. Yes, I think its better than P90X (having done it in the past and sold the program.... Craig's programs are more ideal and less time consuming).
Here is a brief write-up about the new program:
If you think the only way to lose fat is to slave away in front of
your TV for 6 hours per week with P90X, then you are making a
common mistake.
As regular guy Jay Casconi wrote in, "I am just over 30 and had
plateaued. Big Time! I had followed P90X for a couple years and
just couldn't finish losing my gut. I hate to say it but the
workouts became boring and I was becoming complacent."
But there's actually one form of exercise that's even worse than
boring one hour DVD workouts. On the next page you'll discover the
TRUTH about this one exercise that you must NEVER, ever do again.
Discover the #1 exercise to never do - http://tinyurl.com/tt2K14
In this shocking article from my friend and renegade fitness
expert, Craig Ballantyne, you'll find out how you can use a simple,
30-minute solution to lose belly fat in the comfort of your own
home without expensive treadmills or elliptical machines.
This revolutionary new approach is better because it works faster,
smarter, and eliminates all of the scary side effects of the one
exercise you should never do again.
By the way, when Jay stopped making these common exercise mistakes,
he was able to get amazing results, all thanks to Craig
Ballantyne's new 30-minute fun, fast, and effective workouts.
As Jay said, "With Craig's new workouts I lost an inch and a half
in my waist and added an inch to my chest."
And one woman, Debra Icenogle, recently lost 27 pounds in just 12
weeks and won $1000 in Craig's Transformation Contest by using
these exact workouts.
Discover the #1 exercise to never do - http://tinyurl.com/tt2K14
Oh, I almost forgot. You'll even learn how a good old cheeseburger
is even better for your body than this type of exercise.
Get ready to save time and frustration with this simple solution to
your stubborn belly fat problem.
Go right here to discover a simple solution - http://tinyurl.com/tt2K14
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Rats Alley Workouts come from: FitRanX, The RABC, plus some news on Turbulence Training being launched with a new version, too.
-------------
FitRanX WOD:
Level 0-3...
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Body Weight Row x 8
2. Crunch w/ Feet Elevated x 8
3. Split Shuffle x 8
4. Prisoner Squat x 8
5. Leg Lifts x 8
6. Squat Thrust x 8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Spiderman Push-Ups x 8
2. Inchworm x 8
3. Split Shuffle x 8
4. Prisoner Squat x 8
5. Frozen V-Sit x 8
6. Squat Thrust x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------------
The RABC Workout is as follows:
Deadlifts: 3 x 5
Bench Press: 3 x 5
All Star Sit-Ups: 3 x 5 per side
2 Minute Warning: 20/10 per exercise
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
------------------
Craig Ballantyne's Turbulence Training program has been quite a success since its inception years ago. Today, he launches his newest version of it, and takes it to another level. Yes, I think its better than P90X (having done it in the past and sold the program.... Craig's programs are more ideal and less time consuming).
Here is a brief write-up about the new program:
If you think the only way to lose fat is to slave away in front of
your TV for 6 hours per week with P90X, then you are making a
common mistake.
As regular guy Jay Casconi wrote in, "I am just over 30 and had
plateaued. Big Time! I had followed P90X for a couple years and
just couldn't finish losing my gut. I hate to say it but the
workouts became boring and I was becoming complacent."
But there's actually one form of exercise that's even worse than
boring one hour DVD workouts. On the next page you'll discover the
TRUTH about this one exercise that you must NEVER, ever do again.
Discover the #1 exercise to never do - http://tinyurl.com/tt2K14
In this shocking article from my friend and renegade fitness
expert, Craig Ballantyne, you'll find out how you can use a simple,
30-minute solution to lose belly fat in the comfort of your own
home without expensive treadmills or elliptical machines.
This revolutionary new approach is better because it works faster,
smarter, and eliminates all of the scary side effects of the one
exercise you should never do again.
By the way, when Jay stopped making these common exercise mistakes,
he was able to get amazing results, all thanks to Craig
Ballantyne's new 30-minute fun, fast, and effective workouts.
As Jay said, "With Craig's new workouts I lost an inch and a half
in my waist and added an inch to my chest."
And one woman, Debra Icenogle, recently lost 27 pounds in just 12
weeks and won $1000 in Craig's Transformation Contest by using
these exact workouts.
Discover the #1 exercise to never do - http://tinyurl.com/tt2K14
Oh, I almost forgot. You'll even learn how a good old cheeseburger
is even better for your body than this type of exercise.
Get ready to save time and frustration with this simple solution to
your stubborn belly fat problem.
Go right here to discover a simple solution - http://tinyurl.com/tt2K14
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, September 2, 2013
Daily RAW: Just Clean It!, Track Attack Monday
Greetings RAW Warriors,
I hope you are having a great start to your Labor Day today. I slept in, worked out a bit, and am just relaxing this morning and through most of the day, since I have to transport some kids to practice tonight.
Yesterday, I put the finishing touches on "Just Clean It!" and launched it on Kindle. You can see it right here, still at the same price as the others at only 99 cents:
http://amzn.com/B00EX6BSEY
In "JCI", you'll get a collection of the daily posts I put here when I chronicled my 6,000 Cleans "Dog Days Challenge" in August, plus all the other workouts I did (track workouts, bike riding) along with it. I decided to post those as well to show people how you can blend in this KB challenge with your everyday routines and activities.
Give it a look here: http://amzn.com/B00EX6BSEY
------------------------
Here is what I did this morning:
For the Clean & Jerk Challenge, I did 150 reps total. I stuck with the 20-10 method of doing 5 reps every 20 second period. Total workout was 15 minutes to do.
I then rode my bike to the track and had another Track Attack Monday workout.
I started with 1/2 mile warm-up in about 3:20, rested about 1 minute, then got into the heart of the workout.
I did 4 x 300 with 1 minute rest between, getting 300m in 60 seconds on each one. I thought about doing 5 x 300 with 100 at the end, but ended up doing 4 x 300 with a 400 to finish it at the end in 1:20. All in all, it was 1600m in 5:20 time for total effort.
I'm keeping the volume of running low and the quality high as I prep for the Tag Team Relay races I'm doing in about 10 days from now.
--------
Here's your...FitRanX Body Weight WOD from FitRanX HQ
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Body Weight Squat x 8
2. Penguin Crunch x 8
3. X-Body Mountain Climber x 8
4. Reverse Lunge x 4 on each side
5. Bicycle Crunches x 8
6. Skater Hops x 8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Alternating Reverse Lunges x 8
2. Plank w/ Alternating Foot Lift x 8
3. Frog Leap and Squat Thrust x 8
4. Close Grip Push-Up x 8
5. Bicycle Crunches x 8
6. Side to Side Jump x 8
Check Out The Video Library Here:
http://www.youtube.com/
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
I hope you are having a great start to your Labor Day today. I slept in, worked out a bit, and am just relaxing this morning and through most of the day, since I have to transport some kids to practice tonight.
Yesterday, I put the finishing touches on "Just Clean It!" and launched it on Kindle. You can see it right here, still at the same price as the others at only 99 cents:
http://amzn.com/B00EX6BSEY
In "JCI", you'll get a collection of the daily posts I put here when I chronicled my 6,000 Cleans "Dog Days Challenge" in August, plus all the other workouts I did (track workouts, bike riding) along with it. I decided to post those as well to show people how you can blend in this KB challenge with your everyday routines and activities.
Give it a look here: http://amzn.com/B00EX6BSEY
------------------------
Here is what I did this morning:
For the Clean & Jerk Challenge, I did 150 reps total. I stuck with the 20-10 method of doing 5 reps every 20 second period. Total workout was 15 minutes to do.
I then rode my bike to the track and had another Track Attack Monday workout.
I started with 1/2 mile warm-up in about 3:20, rested about 1 minute, then got into the heart of the workout.
I did 4 x 300 with 1 minute rest between, getting 300m in 60 seconds on each one. I thought about doing 5 x 300 with 100 at the end, but ended up doing 4 x 300 with a 400 to finish it at the end in 1:20. All in all, it was 1600m in 5:20 time for total effort.
I'm keeping the volume of running low and the quality high as I prep for the Tag Team Relay races I'm doing in about 10 days from now.
--------
Here's your...FitRanX Body Weight WOD from FitRanX HQ
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Body Weight Squat x 8
2. Penguin Crunch x 8
3. X-Body Mountain Climber x 8
4. Reverse Lunge x 4 on each side
5. Bicycle Crunches x 8
6. Skater Hops x 8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Alternating Reverse Lunges x 8
2. Plank w/ Alternating Foot Lift x 8
3. Frog Leap and Squat Thrust x 8
4. Close Grip Push-Up x 8
5. Bicycle Crunches x 8
6. Side to Side Jump x 8
Check Out The Video Library Here:
http://www.youtube.com/
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, September 1, 2013
Daily RAW: RABC Returns, FitRanX, September's KB Challenge
Greetings RAW Warriors,
Today's Rats Alley Workouts are: a return to the RABC workouts to post this month, another FitRanX daily WOD, plus September's kettlebell challenge I have started.
---------
Rats Alley Barbell Club Workouts Return:
I'll go back to posting the RABC Manual's workouts during the month of September. These won't be daily but will be 3x a week for Monday, Wednesday & Friday routines, trying to post them on Sunday, Tuesday, & Thursday so you can plan for M-W-F workouts.
Today's RABC WOD is Phase 1, 3x5.
Deadlifts: 3 x 5
Bench Press: 3 x 5
Windmills: 3 x 5 per side
Bent Over 1 Arm Rows: 3 x 8 per side
2 Minute Warning: 20/10 x per exercise
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees
---------
FitRanX WOD from FitRanX HQ:
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Skater Hops x8
2. Alternating Rolling T's x8
3. Single Leg Burpee x4 on each side
4. Jumping Lunges x4 on each side
5. Body Saw x8
6. Gator Crawls x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------------
September's Kettlebell Challenge started today for me, I decided to build off the 6,000 cleans I did and now transform it into a Clean & Jerk Challenge. After doing a KB Clean, I then perform a quick shoulder press called a "Jerk". I then bring it down to the rack position, then down to between my legs to begin another Clean followed immediately by a Jerk.
In a 20 second period, I can get in a good 5 reps of C&J's on one side. I rest for 10 seconds, then switch to the other arm for 5 reps on that one. This is 10 reps/minute, 100 in 10 minutes, 150 reps in 15 minutes, 200 in 20 minutes.
I decided to go conservatively and use my 35# kettlebell for this routine, aiming for 100 first, then 150, then finally 200 reps total. I maybe could have went for 250 but felt I better stop at 200 just to be safe.
Since I used the 35# for a majority of my August DDC workouts, I will stick with this one for starters and perhaps bump up to the 40# in time and see how things go.
Not sure what to label this challenge as, so I will come up with a name at some point. Any suggestions for one will also be taken into consideration.
5000 reps will be my initial goal here. 500 reps every 3 days will be a good mini-goal to reach as I look at this challenge in the long run.
--------------
I'm just about done with my August DDC Kindle guide, "Just Clean It!". Just a little more editing to do and I'll be all set to launch it. It didn't take long to create, since I already kept a daily log of sorts going on the blog here, so a lot of it was just putting them all together into a resource.
For the month of August, sales were just 3 shy of matching July's record month for Kindle guides... once again, I want to thank you for your support in purchasing my guides. I couldn't do it without my readers and with them offering their support.
I love getting emails about how my guides help someone out with their fitness and performance goals. Keep them coming if these workout guides are making a positive impact in your life!
Be sure to check them all out at http://tinyurl.com/rkofp if you need some more workouts to do, or even find some new information on unique training methods with GPS, kettlebells, and more!
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Rats Alley Workouts are: a return to the RABC workouts to post this month, another FitRanX daily WOD, plus September's kettlebell challenge I have started.
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Rats Alley Barbell Club Workouts Return:
I'll go back to posting the RABC Manual's workouts during the month of September. These won't be daily but will be 3x a week for Monday, Wednesday & Friday routines, trying to post them on Sunday, Tuesday, & Thursday so you can plan for M-W-F workouts.
Today's RABC WOD is Phase 1, 3x5.
Deadlifts: 3 x 5
Bench Press: 3 x 5
Windmills: 3 x 5 per side
Bent Over 1 Arm Rows: 3 x 8 per side
2 Minute Warning: 20/10 x per exercise
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees
---------
FitRanX WOD from FitRanX HQ:
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Skater Hops x8
2. Alternating Rolling T's x8
3. Single Leg Burpee x4 on each side
4. Jumping Lunges x4 on each side
5. Body Saw x8
6. Gator Crawls x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------------
September's Kettlebell Challenge started today for me, I decided to build off the 6,000 cleans I did and now transform it into a Clean & Jerk Challenge. After doing a KB Clean, I then perform a quick shoulder press called a "Jerk". I then bring it down to the rack position, then down to between my legs to begin another Clean followed immediately by a Jerk.
In a 20 second period, I can get in a good 5 reps of C&J's on one side. I rest for 10 seconds, then switch to the other arm for 5 reps on that one. This is 10 reps/minute, 100 in 10 minutes, 150 reps in 15 minutes, 200 in 20 minutes.
I decided to go conservatively and use my 35# kettlebell for this routine, aiming for 100 first, then 150, then finally 200 reps total. I maybe could have went for 250 but felt I better stop at 200 just to be safe.
Since I used the 35# for a majority of my August DDC workouts, I will stick with this one for starters and perhaps bump up to the 40# in time and see how things go.
Not sure what to label this challenge as, so I will come up with a name at some point. Any suggestions for one will also be taken into consideration.
5000 reps will be my initial goal here. 500 reps every 3 days will be a good mini-goal to reach as I look at this challenge in the long run.
--------------
I'm just about done with my August DDC Kindle guide, "Just Clean It!". Just a little more editing to do and I'll be all set to launch it. It didn't take long to create, since I already kept a daily log of sorts going on the blog here, so a lot of it was just putting them all together into a resource.
For the month of August, sales were just 3 shy of matching July's record month for Kindle guides... once again, I want to thank you for your support in purchasing my guides. I couldn't do it without my readers and with them offering their support.
I love getting emails about how my guides help someone out with their fitness and performance goals. Keep them coming if these workout guides are making a positive impact in your life!
Be sure to check them all out at http://tinyurl.com/rkofp if you need some more workouts to do, or even find some new information on unique training methods with GPS, kettlebells, and more!
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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