Daily RAW for 4/4/13

Greetings once again, RAW Lifters.

Thursday is either a rest day for you, before you test out on Friday, or its a lighter interval day.

If you plan to test out Saturday and want to give a full rest day on Friday, go ahead.

Here's the workout, in 20/10 format:

KB Swings: 4 rounds of 20/10
Rest 1 minute
Push-ups: 4 rounds of 20/10
Rest 1 minute
Alternating Lunges: 4 rounds of 20/10
Rest 1 minute
Band Pulls: 4 rounds of 20/10
Rest 1 minute
Mountain Climbers: 4 rounds of 20/10
Rest 1 minute
Total Body Extensions: 4 rounds of 20/10
Workout complete.

Testing Tips:  Use a spotter with the bench press and deadlift/squats!  That's #1 - be safe with it.  Rest adequately, up to 4-5 minutes between attempts.  This replensishes the ATP-PC systems near full capactity when you are exerting that much force & effort in your max ranges. 

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