Daily RAW: Indy Week 4, Day 3

Greetings RAW Warriors,

Sorry about no post yesterday, was pretty tied up with travel, a workshop, and other stuff in between. Here's tomorrow's workout for Day 3 to be done on Friday, or on Saturday if you wish.

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Deadlifts: 4 x 5
Bench Press: 4 x 5

Pulldowns: 4 x 8
All Star Sit Ups: 4 x 5 each side

3MW: 20/10 x 2 each exercise
Lunges
Mountain Climbers
Total Body Extensions

Optional 3MW with weight:
KB Tactical Lunges
KB 1 Arm Cleans
KB 1 Arm Clean & Jerk (Long Cycle)

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KBXL is going smooth this week, got 3 of the 4 workouts in and it has been some pretty short workouts of around 15-18 minutes tops each day.  Saturday I have a near 900 rep workout to get in.

After this week, 5 weeks will be done and just one more week to go to finish up 2 Phases of this plan.

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Thanks for making October another great month for OFP's Kindle guides.  "Just Swing It!" continues to be the big one overall, accumulating over 1/2 of my total sales since I started up Kindle guides last year.   "Just the Workouts" has also seen a boost this month, mainly due to the Daily RAW focus on the Indestructible! program inside JTW.  "Indy" is the template and I have added a little twist to the Daily RAW's so you are getting a little more than just what the guide says.

I am still pondering some tweaks and changes to other guides, such as combining all the track-related ones into a mega-guide somehow, plus new material to add to such a collection.  I'm also in the rough draft stages of some others but am unsure of the direction to take them.  Stay tuned for more guides to come.  I notice when I make the guides, I have to be in a 'flow' mindset of just getting them going and done, when something in my pondering will click and I go with it.

Until then, check out the guides I do offer (quick, easy to read, to the point) at http://tinyurl.com/rkofp

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