Ranger Workout of the Week

The next 2-4 weeks will be a strength phase. We will continue to train in the weight room and or out doors with weighted implements three days per week. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will perform short interval sprints on Tuesday and Thursday and a long run on Saturday. Rest and go to church on Sunday. Perform your dynamic warm up prior to each workout and a static stretch post workout. Perform should prehab on Mon. Wed. Fr. pre workout and rehab as needed, post workout. Here we go!

Monday: Upper Body

A1: Kettlebell Overhead See Saw Press: 4x5
A2: Alternating Kettlebell Up-Right Rows: 4x5

B1: Bench Press: 4x5
B2: T-Bar Row: 4x5

C1: Incline Dumbbell Bench Press: 3x5
C2: Alternating Renegade Row: 3x5

D1: Pull-Ups: 3x10
D2: Ring Push-Ups: 3x10

E1: Dumbbell Triceps Extension: 3x10
E2: Dumbbell Curls: 3x10

F1: Hanging Leg Raises: 20 reps
F2: Floor Wipers: 10 reps each side
F3" Get Up Sit-Ups: 20 reps
Perform 3 rounds of core work

Tuesday: Run 10, 100 meter sprints at 80% (ex. 15 sec.) Jog back to starting line, rest an additional 30 sec. and repeat.

Wednesday: Lower Body

Power Pulls From the Hang: 4x5
Squats: 4x5 (progress up to a 5RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x5 ea leg (wt. added)
Walking Lunge Pass Thru: 20 yards
(Perform 20 kettlebell swings after each 20 yard segment)
Perform 2 rounds for a total of 80 yards

Hanging Leg Raise: 10 reps (wt. added)
Roman Chair Sit-Ups: 10 reps (wt. added)
Perform 3 rounds of core work

Thursday: Perform 2 mile of 400 meter intervals. Perform a 400 m sprint followed by a 200 m jog. That is one set. Perform 8 sets.

Friday: Total Body

This workout is a combination of dynamic and static or isometric work. You will need 2 light to medium weight kettlebells.

1. Push Press Squat: 20 reps (you must complete this in one minute or less)
2. Iso hold kettlebells overhead for 30 sec.
3. Iso hold Front Squat, top of thighs just below parallel: 30 sec.
4. Burpees: 30 sec.
5. Rest 1 min.

1. Power Pull: 20 reps (you must complete this in one minute or less)
2. Iso hold up-right row: 30 sec.
3. Iso hold sumo dead lift: 30 sec.
4. Mountain climbers: 30 sec.
5. Rest 1 min.

1. Renegade row: 20 reps (you must complete this in one minute or less)
2. Iso hold lockout position: 30 sec.
3. Push-ups: 30 sec.
4. Iso hold bottom position: 30 sec.
5. Rest 1 min.

1. Pull-ups: 3- sec.
2. Hanging leg raises: 30 sec.
3. Get up sit-ups: 30 sec.
4. Six inch leg raise iso hold: 30 sec.
5. Jump rope: 60 sec.
6. Rest 60 sec.

Repeat for 3 rounds

Saturday: Run 5 miles

Sunday: Church/Rest

Have a great week and let me know how your workouts are going at:
scott@pro-performance.net

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