Daily RAW: Indy, Week 8, Day 1, plus KBXL updates

Greetings RAW Warriors,

It has been a while with some postings, but here we go once again for Week 8 in the Indestructible! program from JTW.

Since its Thanksgiving this week, You can do 2 workouts this week and rest for the mega weekend, or save a 3rd workout for sometime in the weekend.

---------------

Indy, Week 8, Day 1:

Deadlifts: 5 x 3
Bench Press: 5 x 3

Bent Over Rows: 4 x 5
Windmills: 4 x 5 each side

3MW: 20/10 x 2 each exercise
Push-ups
Lunges
Total Body Extensions

----------------------
KBXL Update:

I did MWF workouts this week, took Saturday off and just completed Week 2 of Phase 3 this morning with around 1200 swings in a workout under 42 minutes.  This is the heaviest Phase in volume, but this week was mostly 3 workouts of around 600+ swings on MWF and today's was around 2x that.  Next week is much heavier in volume to end it.

Next week may be a little crazy but I'm going to try and get in 3 workouts on MTW and save a workout for Saturday & Sunday. I'm done with coaching youth basketball, so I should have some decent amounts of time to use in working out for these workouts.

------------------------
After Week 8 of Indy is done, I will return to some basic RABC workouts from the RABC Manual with a little twist to add to it.

I also have a new guide in draft form that I may or may not publish.  I am contemplating just putting it as a part of future blog posts.  Not sure how to do it, but in either form, be on the lookout for something new.

--------------------
If you're new to the blog, you need to know about the training guides I have for your Kindle readers. See all that I have for 99 cents to $4.99 at http://tinyurl.com/rkofp

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