Daily RAW: FR, Track Attack Monday, DDC Hits 5K

Greetings RAW Warriors,

Today's Rats Alley Workouts are from FitRanx HQ, another attack on the track, plus a milestone in the DDC this month.

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FitRanX Bodyweight Workout of the Day:

Level 0-3

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

1. Push-Up or Kneeling Push-Up x 8
2. Side Plank on Knees x 4 each side
3. Squat Thrust x 8
4. Walking Lunges x 8
5. Sit-Ups x 8
6. Seal Jacks 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. Fireflies w/Push-Ups x 8
2. Russian Twist x 8
3. Army Crawl x 8
4. Side Lunge x 4 on each side
5. Side Plank Pulse x 4 on each side
6. Run in Place w/High Knees x 8

Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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Today's "Track Attack Monday" was somewhat refreshing, as it FINALLY started to rain this afternoon, just shortly after I got off of work. I got my shoes on and went to the track for what I thought would be a cooling run in the rain. Well, it stayed very warm and not much for a breeze, so it was like running through a sprinkler with warm water at times.  However, the workout went great overall.  I ran down to the track as my warm-up, about a 1/2 mile total for that.

Then it was 6 x 400's doing one every 3 minutes.  I was aiming for 80-85 on the 400's and resting the remaining time between sets at the 3 minute mark for each one.

First one was 83, then 80, 81, 80, 82, then a good solid 80 to end it.

I walked back home for the cool-down, then entered into DDC Mode for the kettlebell cleans I desired to do.

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DDC: Hits 5,000 Cleans today!

I reached the 5K mark for total cleans done this month.  Since I was obviously tired from the track routine, I wanted to spread out this workout a bit, aiming for 300 and doing 10 reps in every 20/10 period of work/rest as I usually do.

Just used the 35# kettlebell for this, it was a wise choice after the 400's. The workout took 15 minutes to do in all for the kettlebell cleans. 

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I am still shooting for 6,000 total cleans in the month of August, so with 5 days left, I could possibly get there rather easily. I am going to go a pretty conservative route as I finish this out, then try to finish with a bang at the end.

The cleans are a lot more taxing than the swings were, comparing the two challenges already.  I notice a big change in how much your arms work overall with the cleans, as its a lot of catching and lowering the weight each rep. After seeing how just 300 affect your body in a workout, I think 5K or 6K cleans in a month is a good goal to get compared to 10K in a Swings challenge.

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