Ranger Workout of the Week

This is week 4 of our strength phase. We will deload next week. We will perform the same exercises with some exceptions but change the rep range. 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 medium to long interval runs 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. Shoulder pre-hab should be performed on Mon. Wed. Fri. pre workout and rehab as needed, post workout. Here we go!

Monday: Upper Body

A1: Single Arm Overhead Press: 4x2
A2: Double Kettlebell Up-Right Rows: 4x5

B1: Close Grip Bench Press: 4x5
B2: Seated Row: 4x5

C1: Single Arm Dumbbell Bench Press: 3x5
C2: Dumbbell Row: 3x5

D1: Pull-Ups: 3x3 (wt. added)
D2: Ring Push-Ups: 3x5 (wt. added)

E1: Dumbbell Triceps Extension: 3x8
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: Perform 2 miles of 800 meter intervals. Perform a 800 m run followed by a 200 m jog. That is one set. Perform 4 sets.

Wednesday: Lower Body

Power Pulls From the Rack: 4x3
Squats: 4x3 (progress up to a 3RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x3 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 3 miles of 800 meter intervals. Perform a 800 m run followed by a 200 m jog. That is one set. Perform 6 sets.

Friday: Total Body

30/30/30 60 seconds of work, 30 seconds of rest

We will use one kettlebell in this workout. Perform the 1st exercise for 30 sec., the 2nd for 30 sec. and rest for 30 sec.

1. Prowler Sprints or Forward Sled Sprints/Burpees/Rest
2. Jump Rope/Kettlebell Swings/Rest
3. Power Pulls/Mountain Climbers/Rest
4. Pull-Ups/Push-Ups/Rest
5. Floor Wipers/Get Up Sit-Ups/Rest

The key to this workout is a fast transition from the 1st to 2nd exercise and giving 100% effort while performing each exercise. Perform 4-5 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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