Daily RAW for 4/15/13

Greetings RAW Warriors,

It's time for another week of lifting hard in Rats Alley.  This week, its the 4x5 series for the DL's and Bench. Let's get going...

Deadlifts: 4 x 5
Bench Press: 4 x 5

Windmills: 3 x 5 per side

2 Minute Warning: 30 seconds each
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees


FitRanX BW Workout of the Day:

Level 0-2

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Push-Ups or Kneeling Push-Up x8
2. Plank x8
3. Squat Thrust x8
4. Overhead Towel Squat x8
5. Crunches x8
6. Jump Rope x8 (imaginary)

Level 3-5

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Push-Ups x8
2. Plank w/Alternating Foot Lift x8
3. Jump Squat w/ Knee Tuck x8
4. Bear Crawl x8
5. Russian Twist x8
6. Curtsy Lunge x8

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