Daily RAW: 8/3/13 - DDC, FitRanX, JSI

Greetings RAW Warriors,

I ended up taking Friday off in the Dog Days Challenge. I know, it was only Day 2 of it, but my only time to workout was in the morning and the morning was pretty short for me. I also just worked out with a hard track workout and the first KB Clean workout, and the body just didn't feel ready for 300 cleans like I had planned. I thought I'd get something in during the afternoon if I had time, but...those afternoon plans changed with an awesome phone call. I had a long day of activity with my niece & nephew, which even included a trip to see the Batmobile just an hour away from me. (That was awesome, and what the surprise phone call was all about!)  I did get in something this morning and got 300 cleans in with the 35# kettlebell, using the 20/10 pattern of work/rest to get in 20 reps a minute this way. 

Its a great method to use for more than just circuits and bodyweight exercises.  It fits in very well with kettlebell exercises.

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Onto the FitRanX Workout of the Day from FitRanX HQ:

FitRanX BW 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

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The simplicity of a kettlebell exercise challenge for a month is easy to do.  It is simply done one workout, one day at a time, and if you break it down into mini-goals, it becomes even easier.

One method I used for the challenge I did in "Just Swing It!" was getting 1000 reps in within 3 days.  I could do 300, 400, and 300, or 200, 300, and 500, etc.  I could also do 500, 500, and take a day of rest.  This gives you a little flexibility in adding more or doing less each day.  Math-wise, if you did 333 swings each & every day, you'd attain 10,000 swings, but if you did the same workout day in and day out, it would become very boring.  Changing it up in little 3 day cycles would give you potentially something different each day. 

Even in today's KB Clean workout I did, I performed 10 reps per arm every 20/10 period for 10 minutes, then I took the last 5 minutes and just did 10 per arm, switching every 10, and doing it continuously. I finished it up in almost 4 minutes this way for that last 100 reps to do.  I still got 300 in total.  Make some small tweaks here and there and don't get stuck in the same-old, same-old workout pattern.

See how I did it day by day in "Just Swing It!" here: http://occupyfirstplace.com

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