Ranger Workout of the Week

This is our last week of work capacity training. Next week we will perform some traditional strength training with a twist. This week I do have a special workout for you on Friday. We will resistance train on Monday, Wednesday, Friday, perform interval running on Tuesday and Thursday, perform a long run on Saturday and rest on Sunday. As always, perform a dynamic warm up prior to all training and a static stretch after your workout. These workouts will be short and intense. Good luck, have fun and train with a purpose. NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Monday: Kettlebells and Body Weight Exercises

Kettlebell Squat to Push Press: 5 reps
Drop Squats and hold for 15 sec.: 5 reps
Kettlebell Renegade Rows: 5 reps each arm
Push-Ups on Kettlebells with 5 sec. hold at the bottom: 10 reps
Pull-Ups with a 5 sec. hold at the top: 10 reps
Power Pulls: 5 reps
Squat Jumps: 10 reps
Mountain Climbers: 20 reps each leg

Perform as many rounds as possible in 30 minutes. Send me an email at:
scott@pro-performance.net and tell me how many rounds you did. Rest as little as possible.

Tuesday: Short Interval Running

Sprint for 15 sec. jog for 45 sec. Continue for 30 minutes

Wednesday: Weight Room Circuit Training

Rack Pulls: 5 reps
Squats: 5 reps
T-Bar or Machine Rows: 8 reps
Dumbbell Bench Press: 8 reps
Reverse Grip Lat Pulls: 10 reps
Triceps Push Downs: 10 reps
Cable Curls: 10 reps

Perform 5 rounds. Rest 1-2 minutes between rounds. Rest only as much time as it takes you to get to the next exercise.

Thursday: Long Interval Running

Run Hard for 2 minutes, jog for 2 minute. Continue for 30 minutes

Friday: Special Workout30/30/30

This is a top 10 Pro Performance workout. The kettlebell weight you choose will determine the intensity of the workout. Choose a heavy kettlebell weight and perform the squats with the same weight. Use this same weight for power pulls as well. Choose a weight slightly lighter for your renegade rows. It is very important that your transition from the 1st to the 2nd exercise is quick. The exercises have been combined in a way that this can be done easily. We us a buzzer for this workout. The buzzer sounds and you begin the workout. When the buzzer sounds after 30 seconds, you transition to the 2nd exercise. When it sounds the 3rd time, you will rest for 30seconds. Continue to the next series when the buzzer sounds. Perform 4 rounds. This will be a 30 minute workout.

Exercise Series:

KETTLEBELL SWINGS/ZERCHER SQUATS
RENEGADE ROWS/PUSH-UPS ON KETTLEBELLS
POWER PULLS/MOUNTAIN CLIMBERS
BAG PUSH SPRINTS/BURPEES
PULL-UPS/HANGING LEG RAISES

Saturday: Run 6 miles

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