We are in week 5 of our 5 week cycle, deload week. This is also Thanksgiving week. We will train Monday, Tuesday, Wednesday, take Thursday, Thanksgiving Day off, train Friday and Saturday and off Sunday. Perform foam roller exercises and a dynamic warm up prior to each workout. Here we go.
Monday, Tuesday, Wednesday:
Run 1 mile
TGU: 5 each side
Windmill: 5 each side
1. Forward Sled Pull: 20 yards
2. Backward Sled Pull: 20 yards
3. Kettlebell Snatches: 10 each arm
4. Reverse Hypers: 10 reps
5. Push-Ups: 20
6. Pull-Ups: 20 reps
7. Hanging Leg Raises: 20 reps
8. Knee Crossovers: 20 reps
9. Get Up Sit-Ups: 20 reps
Perform 2 Rounds
Static Stretch
Thursday:
Thanksgiving Day: EAT!
Friday:
Run 5 miles
Saturday:
Run 5 miles
Sunday:
Off! Go to church!
Sunday, November 22, 2009
Sunday, November 15, 2009
Ranger Workout of the Week
We are in week 4 of a 5 week cycle. We will delaod next week and take Thanksgiving Day off. Remember to perform a dynamic warm up prior to each training session and a static stretch post training. Here we go! NO EXCUSES!
Monday:
Floor Press: 4x2 (work up to 75-90%)
Box Squats: 4x2 (work up to 65-80%)
Circuit:
Incline D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Row Ladder: 5,10,15 reps (decrease weight each set)
Hip Raises: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Tuesday:
Run a 1 mile warm-up. Set up an exercise for each member of the squad. Perform 30 sec. intervals and rotate during 30 sec. rest. Rest 3 min. between rounds. Perform 5 rounds.
Exercises:
1. Prowler or sled sprints
2. Heavy rope
3. Burpee
4. Mountain climbers
5. Tire flip
6. Rope climb
7. Up/downs
8. Push-ups
9. Pull-ups
Wednesday:
Double Overhead Kettlebell Press: 4x1
Rack Pulls: 4x2 (work up to a 2 rep max)
Circuit:
Dumbbell Bench Press: 8 reps
Bulgarian Split Squats:; 5 reps
Weighted Pull-Ups: 1 rep plus 5 reps no wt.
Glute-Ham Raise: 10 reps
Bent Over Laterial Raise: 15 reps
Iso Push-Up Hold: 90 sec.
Superset
Bar or Ring Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Thursday:
1 mile run. Find a hill or long steps. 10 sprints at 100% effort. Perform 10 pull-ups at the bottom of the hill and 20 push ups at the top of the hill. Run 3 miles.
Friday:
Put the squad in teams of 2. Perform the prescribed sets and reps as a team. One person will work while the other rests.
1. Double Cleans: 10x5
Run 200 yards
2. Push Press Squats: 10x5
Run 200 yards
3. Prowler or Sled Sprint: 10 rounds of 25 yards
Run 200 yards
4. Tire Flip: 20 flips
Run 200 yards
5. Push-Ups: 10x10
Run 200 yards
6. Pull-Ups: 10x5
Run 200 yards
Saturday: Run 5 miles
Sunday: Rest and go to church!
Monday:
Floor Press: 4x2 (work up to 75-90%)
Box Squats: 4x2 (work up to 65-80%)
Circuit:
Incline D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Row Ladder: 5,10,15 reps (decrease weight each set)
Hip Raises: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Tuesday:
Run a 1 mile warm-up. Set up an exercise for each member of the squad. Perform 30 sec. intervals and rotate during 30 sec. rest. Rest 3 min. between rounds. Perform 5 rounds.
Exercises:
1. Prowler or sled sprints
2. Heavy rope
3. Burpee
4. Mountain climbers
5. Tire flip
6. Rope climb
7. Up/downs
8. Push-ups
9. Pull-ups
Wednesday:
Double Overhead Kettlebell Press: 4x1
Rack Pulls: 4x2 (work up to a 2 rep max)
Circuit:
Dumbbell Bench Press: 8 reps
Bulgarian Split Squats:; 5 reps
Weighted Pull-Ups: 1 rep plus 5 reps no wt.
Glute-Ham Raise: 10 reps
Bent Over Laterial Raise: 15 reps
Iso Push-Up Hold: 90 sec.
Superset
Bar or Ring Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Thursday:
1 mile run. Find a hill or long steps. 10 sprints at 100% effort. Perform 10 pull-ups at the bottom of the hill and 20 push ups at the top of the hill. Run 3 miles.
Friday:
Put the squad in teams of 2. Perform the prescribed sets and reps as a team. One person will work while the other rests.
1. Double Cleans: 10x5
Run 200 yards
2. Push Press Squats: 10x5
Run 200 yards
3. Prowler or Sled Sprint: 10 rounds of 25 yards
Run 200 yards
4. Tire Flip: 20 flips
Run 200 yards
5. Push-Ups: 10x10
Run 200 yards
6. Pull-Ups: 10x5
Run 200 yards
Saturday: Run 5 miles
Sunday: Rest and go to church!
Monday, November 9, 2009
Ranger Workout of the Week
I was early last week, late this week. NO EXCUSES! We are in week 3 of a 5 week cycle. Remember to perform a dynamic warm up prior to each training session and a static stretch post training. Here we go! NO EXCUSES!
Monday:
Floor Press: 4x3 (work up to 75-80%)
Box Squats: 4x3 (work up to 65-70%)
Circuit:
Incline D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Rows: 25 reps
Hip Raises: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Tuesday:
Run a 1 mile warm-up. Perform 15 rounds of Prowler or Sled Sprints. 15 sec. on, 45sec. rest. Run 3 miles.
Wednesday:
Double Overhead Kettlebell Press; 4x2
Rack Pulls: 4x3 (work up to a 3 rep max)
Circuit:
Dumbbell Bench Press: 8 reps
Bulgarian Split Squats:; 5 reps
Weighted Pull-Ups: 2 reps plus 5 reps no wt.
Glute-Ham Raise: 10 reps
Bent Over Laterial Raise: 15 reps
Iso Push-Up Hold: 75 sec.
Superset
Bar or Ring Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Thursday:
1 mile run. Find a hill or long steps. 10 sprints at 100% effort. Run 3 miles.
Friday:
30/30
1. Double Cleans
2. Push Press Squats
3. Pull-Up Burpee
4. Ring Push-Ups
5. Seated Bag Push
6. Prowler Sprint
7. Sled Sprint
8. Heavy Rope
9. Plank
Perform 3 rounds at 100% effort!
Saturday: Run 5 miles
Sunday: Rest and go to church!
Monday:
Floor Press: 4x3 (work up to 75-80%)
Box Squats: 4x3 (work up to 65-70%)
Circuit:
Incline D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Rows: 25 reps
Hip Raises: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Tuesday:
Run a 1 mile warm-up. Perform 15 rounds of Prowler or Sled Sprints. 15 sec. on, 45sec. rest. Run 3 miles.
Wednesday:
Double Overhead Kettlebell Press; 4x2
Rack Pulls: 4x3 (work up to a 3 rep max)
Circuit:
Dumbbell Bench Press: 8 reps
Bulgarian Split Squats:; 5 reps
Weighted Pull-Ups: 2 reps plus 5 reps no wt.
Glute-Ham Raise: 10 reps
Bent Over Laterial Raise: 15 reps
Iso Push-Up Hold: 75 sec.
Superset
Bar or Ring Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Thursday:
1 mile run. Find a hill or long steps. 10 sprints at 100% effort. Run 3 miles.
Friday:
30/30
1. Double Cleans
2. Push Press Squats
3. Pull-Up Burpee
4. Ring Push-Ups
5. Seated Bag Push
6. Prowler Sprint
7. Sled Sprint
8. Heavy Rope
9. Plank
Perform 3 rounds at 100% effort!
Saturday: Run 5 miles
Sunday: Rest and go to church!
Friday, October 30, 2009
It's All About the INTENSITY!
We are getting close to the end of the year and you know what that means. Everyone will be setting new health and fitness goals for 2010. There is nothing wrong with that in my humble opinion. I am a goal setter. Why not start setting goals now and acting on those goals? It's all about the intensity!
I have been in the human performance industry for a long time. My 1st strength coaches job was 1984. WOW! I'm giving away my age. I have seen a lot of programs come and go as well as a lot of fitness gimmicks. I have always been from the school that to accomplish a goal, no matter what it is, two things must exist. Consistency and intensity. It's all about the intensity!
Now what do I mean? I'll give you an example. I am setting a goal in Jan. of 2010 to start a journey to get my body fat down to 7%. Now what will that take? Hard consistent and intense work and strict dieting. Will it be fun? At times, probably not, but the results will be. If I set my mind on 7% and follow my prescribed plan, I will accomplish my goal! It's all about the Intensity!
Let me lay it out for you. If you want to reach your health and fitness goals in 2010, get your mind right. That's it! It all starts in your head! Every thing else will follow. Here is one of my favorite verses in the Bible. I equate it to training and dieting as well as daily living.
For God has not given us a spirit of fear and timidity, but of power, love and self-discipline. 2 Timothy 1:7
Key words here are Fear, Timidity, Power, Love and Self-Discipline! It's all about the Intensity!
Let me wrap this up! If you live in the Rome and Floyd area and want to be in the best shape of your life in 2010, Pro Performance and Pro Fit Nutrition is the answer!
If you don't live in this area, we can still help you. On January 1st, 2010, we will release The Pro Performance Training System Ebook. You can also take advantage of Pro Fit Nutrition Online. Go to www.pro-performance.net and check it out!
Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless! It's all about the Intensity!
I have been in the human performance industry for a long time. My 1st strength coaches job was 1984. WOW! I'm giving away my age. I have seen a lot of programs come and go as well as a lot of fitness gimmicks. I have always been from the school that to accomplish a goal, no matter what it is, two things must exist. Consistency and intensity. It's all about the intensity!
Now what do I mean? I'll give you an example. I am setting a goal in Jan. of 2010 to start a journey to get my body fat down to 7%. Now what will that take? Hard consistent and intense work and strict dieting. Will it be fun? At times, probably not, but the results will be. If I set my mind on 7% and follow my prescribed plan, I will accomplish my goal! It's all about the Intensity!
Let me lay it out for you. If you want to reach your health and fitness goals in 2010, get your mind right. That's it! It all starts in your head! Every thing else will follow. Here is one of my favorite verses in the Bible. I equate it to training and dieting as well as daily living.
For God has not given us a spirit of fear and timidity, but of power, love and self-discipline. 2 Timothy 1:7
Key words here are Fear, Timidity, Power, Love and Self-Discipline! It's all about the Intensity!
Let me wrap this up! If you live in the Rome and Floyd area and want to be in the best shape of your life in 2010, Pro Performance and Pro Fit Nutrition is the answer!
If you don't live in this area, we can still help you. On January 1st, 2010, we will release The Pro Performance Training System Ebook. You can also take advantage of Pro Fit Nutrition Online. Go to www.pro-performance.net and check it out!
Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless! It's all about the Intensity!
Ranger Workout of the Week
I am a head of the game this week. It may be due to the great workout we had today. You'll see what I'm talking about on Friday. We are in week 2 of a 5 week cycle. Remember to perform a dynamic warm up prior to each training session and a static stretch post training. Here we go! NO EXCUSES!
Monday:
6 Sec. Eccentric Bench Press: 4x4@65%
Cambered Bar Box Squats: 4x3@65%
Circuit:
1 Arm D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Rows: 25 reps
Glute-Ham Raise: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Tuesday:
Run a 1 mile warm-up. Perform 15 rounds of Prowler or Sled Sprints. 30 sec. on, 60 sec. rest. Wear a 10lb Xvest. Run 3 miles.
Wednesday:
Double Overhead Kettlebell Press; 4x3
Bulgarian Split Squats: 4x4 (Your goal should be 1/2 the weight of your Squat Max)
Circuit:
Dumbbell Bench Press: 8 reps
Good Mornings: 10 reps
Weighted Pull-Ups: 3 reps plus 5 reps no wt.
Kettlebell Swings: 20 reps
Dumbbell Laterial Raise: 15 reps
Iso Push-Up Hold: 60 sec.
Superset
Bar or Ring Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Thursday:
1 mile run. Find a hill or long steps. 10 sprints at 100% effort with a 20lb Xvest. Run 3 miles.
Friday:
1/4 mile Run
Double Cleans: 30 sec.
Rest 30 sec.
Push Press: 30 sec.
Rest 30 sec.
Pull-Ups: 30 sec.
Rest 30 sec.
Push-Ups: 30 sec.
Rest 30 sec.
Prowler or Sled Sprint: 30 sec.
Repeat!
Perform 4 rounds
Saturday: Run 5 miles
Sunday: Rest and go to church!
Monday:
6 Sec. Eccentric Bench Press: 4x4@65%
Cambered Bar Box Squats: 4x3@65%
Circuit:
1 Arm D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Rows: 25 reps
Glute-Ham Raise: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Tuesday:
Run a 1 mile warm-up. Perform 15 rounds of Prowler or Sled Sprints. 30 sec. on, 60 sec. rest. Wear a 10lb Xvest. Run 3 miles.
Wednesday:
Double Overhead Kettlebell Press; 4x3
Bulgarian Split Squats: 4x4 (Your goal should be 1/2 the weight of your Squat Max)
Circuit:
Dumbbell Bench Press: 8 reps
Good Mornings: 10 reps
Weighted Pull-Ups: 3 reps plus 5 reps no wt.
Kettlebell Swings: 20 reps
Dumbbell Laterial Raise: 15 reps
Iso Push-Up Hold: 60 sec.
Superset
Bar or Ring Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Thursday:
1 mile run. Find a hill or long steps. 10 sprints at 100% effort with a 20lb Xvest. Run 3 miles.
Friday:
1/4 mile Run
Double Cleans: 30 sec.
Rest 30 sec.
Push Press: 30 sec.
Rest 30 sec.
Pull-Ups: 30 sec.
Rest 30 sec.
Push-Ups: 30 sec.
Rest 30 sec.
Prowler or Sled Sprint: 30 sec.
Repeat!
Perform 4 rounds
Saturday: Run 5 miles
Sunday: Rest and go to church!
Sunday, October 25, 2009
Ranger Workout of the Week
New Cycle! This will be a 5 week cycle with 4 weeks of work and a week of delaoding. Perform dynamic warm-up prior to all training sessions. Here we go.
Monday:
6 Sec. Eccentric Bench Press: 4x5@60%
Cambered Bar Box Squats: 4x5@55%
Circuit:
1 Arm D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Rows: 25 reps
Glute-Ham Raise: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Tuesday:
Run a 1 mile warm-up. Perform 15 rounds of Prowler or Sled Sprints. 30 sec. on, 60 sec. rest. Run 3 miles.
Wednesday:
Double Overhead Kettlebell Press; 4x5
Bulgarian Split Squats: 4x5
Circuit:
Dumbbell Bench Press: 8 reps
Good Mornings: 10 reps
Weighted Pull-Ups: 5 reps plus 5 reps no wt.
Kettlebell Swings: 20 reps
Dumbbell Laterial Raise: 15 reps
Iso Push-Up Hold: 45 sec.
Superset
Bar Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Thursday:
1 mile run. Find a hill or long steps. 10 sprints at 100% effort. Run 3 miles.
Friday:
1/4 mile Run
Push Press Squat: 20 reps
KB Snatch Rt. 20 reps
KB Snatch Lt. 20 reps
Push-Ups: 20 reps
Pull-Ups: 20 reps
Perform 4 rounds
Saturday: Run 5 miles
Sunday: Rest and go to church!
NO EXCUSES!
Monday:
6 Sec. Eccentric Bench Press: 4x5@60%
Cambered Bar Box Squats: 4x5@55%
Circuit:
1 Arm D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Rows: 25 reps
Glute-Ham Raise: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Tuesday:
Run a 1 mile warm-up. Perform 15 rounds of Prowler or Sled Sprints. 30 sec. on, 60 sec. rest. Run 3 miles.
Wednesday:
Double Overhead Kettlebell Press; 4x5
Bulgarian Split Squats: 4x5
Circuit:
Dumbbell Bench Press: 8 reps
Good Mornings: 10 reps
Weighted Pull-Ups: 5 reps plus 5 reps no wt.
Kettlebell Swings: 20 reps
Dumbbell Laterial Raise: 15 reps
Iso Push-Up Hold: 45 sec.
Superset
Bar Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps
Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.
Thursday:
1 mile run. Find a hill or long steps. 10 sprints at 100% effort. Run 3 miles.
Friday:
1/4 mile Run
Push Press Squat: 20 reps
KB Snatch Rt. 20 reps
KB Snatch Lt. 20 reps
Push-Ups: 20 reps
Pull-Ups: 20 reps
Perform 4 rounds
Saturday: Run 5 miles
Sunday: Rest and go to church!
NO EXCUSES!
Wednesday, October 21, 2009
Pro Fit Nutrition Cook Book Coming Soon!
Just in time for the Holidays! Pro Fit Nutrition Cook Book! Check out this blog for a taste of what's to come!
Deliciously organic
Deliciously organic
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