Ranger workout of the Week

This week will be phase 2 of our strength training. We will cycle the reps down and increase the weight on our core lifts. Again, We are going to focus on strength for your upper body on Monday, lower body on Wednesday and a total body work capacity workout on Friday. Each training session will begin with dynamic warm up and mobility exercises. Each training session should end with static stretching and cool down. On Monday, perform shoulder prehab training. Here we go!

Monday: Upper Body Strength Training

Incline Bench Press: 4x3
superset
Seated Rows: 4x5

Flat D.B. Press: 4x8
superset
Renegade Rows: 4x8

Super Circuit: Perform 3 Rounds
Weighted Pull-Ups: 5 reps
Kettlebell See Saw Press: 5 reps
Up-right Rows: 8 reps
Triceps Extension: 8 reps
Dumbbell Curls: 10 reps
Get Up Sit-Ups: 10 reps
Hanging Leg Raises: 20 reps

Wednesday: Lower Body Strength Training

Squats: 4x5, increase wt. from last week on last set
Glute Ham Raise: 4x8 with wt. added

Super Circuit: Perform 3 Rounds
Pistol Squats: 5 reps each leg, wt. added
Step ups: 5 reps each leg, hold dumbbells
Kettlebell Front Squats: 5 reps
Kettlebell Swings: 10 reps
Incline Sit-ups: 20 reps
Floor Wipers: 10 reps each side

Friday: Total Body Work Capacity

Double Cleans: 10 reps
Front Squats: 5 reps
Push-Ups: 20 reps
Power Pulls: 5 reps
Double Swings: 10 reps
Pull-Ups: 10 reps
Walking Lunges: 20 yards
Rest 2 minutes between rounds
Perform 5 rounds

"The physicality of our world is a boundary only if our will is weak: A true champion can accomplish things a normal person would think impossible"
From the book; the art of racing in the rain

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