Daily RAW Updates

Greetings RAW Warriors,

Taking a break for a week or two with the postings of weekly workouts. I'm getting into the heart of track season as a coach too, and things are about to pick up a lot.

In the meantime, check out the RABC BSD Plan up above if you haven't done so already.  There are also KB Swing programs to follow to help you gear up for a 10,000 Swings Challenge.

The "Just Swing It!", "Just Clean It!", and "KBXL" guides have been doing really well lately in Kindle guide sales.  Many of my guides have been in the Top 100 of Sports & Outdoors sections of the "Kindle Short Reads" picks.

Take a peek at these guides that many can be finished within an evening or under an hour, for sure.

http://tinyurl.com/rkofp

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

Freebie Weekend: TAC on Kindle!

Greetings RAW Warriors,

If you are into speed training and want a unique edge to it, you can get a free guide this weekend on your Kindle that covers how to gain that edge.

If you've seen GPS speed monitors and wondered how they can be used to help improve your speed, this is your guide!

"The Acceleration Code" - http://amzn.com/B007TLQKQG

"GPS is the future of speed training...and it is here! Discover new techniques to apply to traditional speed training programs and use GPS speed monitors to deliver better results for you, with "The Acceleration Code" ! Coach Rick Karboviak, a leading innovative coach with GPS speed monitors, takes you through the breakthrough methods that GPS speed monitors can provide you. You will evaluate your speed training workouts, sprint by sprint, workout by workout, week by week: enabling you to fine tune your training more specifically than ever before! No more using stopwatches to guess your effort over just time alone, as the GPS data gives you instant feedback in MPH and more data that you could ever imagine being measured over a speed workout!
Let Coach Rick take you through a series of workouts that use GPS speed monitors, a track or playing field, and he even tosses in a kettlebell to the mix for more power & explosion to your sprinting. Designed for the 'everyday athlete' who wants to get faster, "The Acceleration Code" is your next tool in creating the edge you need to succeed!"

Grab your copy today (Saturday) and on Sunday from the Kindle Store!

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

Daily RAW: Fantastic Friday Workout

Greetings RAW Warriors,

Here is today's Fantastic Friday Workout:

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20 seconds work, 10 seconds rest x 2 each exercise

KB Swings
KB Cleans
Push-Ups
Total Body Extensions
Spiderman Climbers (Mountain Climbers but with a step outside of your hands)
KB Swings
KB Push Presses
Band Rows
BW Lunges
Leg Raises

Do 1 arm swings for the KB Swings, 1 arm Cleans, plus 1 arm Push Presses.

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

Daily RAW: Ten Minute Tuesday

Greetings RAW Warriors,

Here is today's Ten Minute Tuesday routine:

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40 seconds work, 20 seconds rest each exercise

KB Swings
Band Presses
KB Tactical Lunges
Band Rows
Leg Raises
KB Swings
Band Presses
KB Tactical Lunges
Band Rows
Leg Raises

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

Better than Crossfit?!? Yep!  http://tinyurl.com/ct50rabc

Weekly RAW: RABC BSD, Week 4 Schedule, Gluten-free update

Greetings RAW Warriors,

Here is next week's schedule for Week 4 of the BSD Plan. Don't forget to print off your log sheets from the tab up above.

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Week 4, Day 1

Bench Press: 5 x 3
Front Squats: 3 x 6
Pulldowns: 3 x 6
DB Lunges: 3 x 6
ASSU's and WM's: 20/10 x 2 each, rest 1 min, 20/10 x 2 each

Week 4, Day 2

Squats: 5 x 3
Military Press: 3 x 6
DB Lunges: 3 x 6
Seated or DB Rows: 3 x 6
Leg Raises & KB Swings: 20/10 x 2 each, rest 1 min, 20/10 x 2 each

Week 4, Day 3

Deadlifts: 5 x 3
Push-Ups: 3 x 6
BW Lunges: 3 x 6
Pull-Ups: 3 x 6
MC's and TBE's: 20/10 x 2 each, rest 1 min, 20/10 x 2 each

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The snow is melting away, now the ground is soggy, but the outdoor track season has started!

Personally, my running is going very well now with the gluten-free changes I've made. There have been some longer runs with the track kids I've been able to do fairly well now.  Just a little discomfort at the end, but my times are better than I thought they would be.  On some out & back runs, I can go out easy and come back at a faster time overall.

The weight loss has kind of hit a standstill, close to 20 pounds lost now since January with some fluctuations of 2-3 pounds to 17-18 from that January weight.  I'd say the biggest change is in energy levels during a run, I don't feel so zapped any more and things just flow easier.

I still face some issues on some days where gluten is just unavoidable, but in the bigger picture, its still a lot less than what I used to consume on a daily basis.  Minimization is key, not total elimination, as I've discovered.

I'm going to just add a few workouts throughout the week, maybe just a 10 Minute Tuesday and Fantastic Friday workout this week.

On a final note, Amazon Kindle Store has a new category of "Kindle Short Reads" and some of my guides are in the Top 100 lists for some categories.  A lot of my guides are short, brief and to the point, so if you are in need of quick reads instead of a long, drawn-out guide, go here to discover what I have: http://tinyurl.com/rkofp
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: Fantastic Friday

Greetings RAW Warriors,

Here is today's Fantastic Friday workout for you.

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Strike Up The Band:

20s work, 10s rest x 4 each exercise

Band Presses
Band Rows
Band Forward Lunges
Band Squat & Rows (Hold a squat position while doing rows)
Band Lunge & Punch (Lunge forward with right leg, Punch/Press with left arm in lunge position. Reverse legs & arms repeatedly in this fashion)

This is a quick little total body, 10 minute routine.

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

Daily RAW: Wild Wednesday Workout

Greetings RAW Warriors,

Here is today's Wild Wednesday Workout:

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15 Minute Kettlebell Routine
Use a moderate KB weight to complete the routine.

20/10 x 2 each exercise:

KB Swings
KB Cleans
KB Presses
KB Tactical Lunges
KB Front Squats (hold 1 KB on each side for each 20/10 set)
KB Cleans
KB Swings

Rest 1 minute, then repeat entire circuit.

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