Weekly RAW: Week 3 of BSD & More

Greetings RAW Warriors,

Here is Week 3 of the RABC - Bench, Squat, Deadlift Plan.

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Week 3, Day 1: Bench Press

Bench Press  4 x 10-8-6-4        
Front Squats  3 x 12       
Pulldowns  3 x 12        
DB Lunges  3 x 12       
All-Star Sit Ups        
& Windmills   20/10 x 2 each exercise, rest 1 minute, then repeat

Week 3, Day 2: Squats

Squats  4 x 10-8-6-4        
Military Press  3 x 12      
DB Lunges  3 x 12        
Seated or DB  3 x 12       
Rows
Leg Raises & KB Swings: 20/10 x 2 each exercise, rest 1 minute, then repeat

Week 3, Day 3: Deadlift

Deadlifts  4 x 10-8-6-4        
Push-Ups  3 x 12        
BW Lunges  3 x 12        
Pull-Ups  3 x 12 
Mountain Climbers & Total Body Extensions: 20/10 x 2 each exercise, rest 1 minute, then repeat

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It has been a pretty wild week: I had games to coach on Monday & Thursday, plus practiced with the kids on Wednesday & Friday for my workout time. 

I also was asked to direct a local 5K and am in the process of planning out a couple other races and even creating a racing challenge series.

In the midst, I did some swings and running on Super Bowl Sunday, two HWR workouts on Monday & Thursday, plus a run on Tuesday night, as well as the scrimmage time with the boys I coach, which was a pretty good little bout of exercise.

HWR is still a great option to look at for home workout routines because of their 20 minutes or less nature.  Plus, where else can you get over 50 videos to instantly download, and create your own workout DVD's from those videos?  I have 9 HWR 20-10 workouts downloaded and put on one DVD, plus 2 other DVD's of 6 minute circuits and 4 minute circuits I created.  You can't get that with P90X or Insanity video packages, and its about half the price of just one of those at $67.

Check it out here!

Just Swing It! is still selling strong from my OFP lineup of Kindle guides.  KBXL is also doing well right off the bat, too.  Check out these two unique kettlebell challenge guides here:

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