Ranger Workout of the Week

The next phase will be another 4 week strength phase. We will add a speed and agility component to our Tuesday and Thursday workouts. We will train on Monday, Wednesday and Friday in the weight room or with weighted implements. Monday will be upper body, Wednesday will focus on lower body and Friday will be a total body work capacity workout. All training sessions will begin with a dynamic warm-up and end with a static stretch. All workouts will be performed in a circuit fashion with very little rest. Here we go!

Monday: Upper Body

1. Bench Press: 10,7,5
2. T-Bar Rows: 8,8,8
3. Dumbbell Bench: 10,7,5
4. Dumbbell Rows: 8,8,8
5. Dumbbell Overhead Press: 10,7,5
6. Wt. Pull-Ups: 8,8,8
7. Triceps Extension: 8,8,8
8. Machine Curls: 10,10,10
9. Triceps Push Downs: 8,8,8
10. Dumbbell Curls: 10,10,10

Perform in circuit fashion for 3 rounds. Go as heavy as possible but DO NOT go to failure or do forced reps.

Tuesday: Speed and Agility Day

Perform dynamic warm up. Set up 10 cones in a zig zag pattern over a 100 yard field. Start at cone 1. Sprint to cone 2, hit the deck, get up and sprint to cone 3, hit the deck and repeat until you get to cone 10. Perform 5 sets of this. Take 3-5 min. rest between sets. Perform 5, 100 yard sprints at 80%. Static stretch

Wednesday: Legs

1. Power Pulls from the hang: 5,4,3
2. Squats: 10,7,5
3. Glute-ham Raise: 10,10,10
4. Wt. Pistol Squats: 5,4,3
5. Reverse Lunges: 5,5,5
6. Kettlebell Swings: 10,10,10
7. Wt. Roman Chair Sit-ups: 10,10,10
8. Hanging Leg Raises: 20,20,20

Thursday: Speed Day

Perform dynamic warm up. Perform running mechanics drills. Sprint 10, 50 yard sprints at 80%. Run 5, 100 yard sprints at 80%. Static stretch.

Friday: Total Body Work Capacity 30/30/30

1. Sled Push/Push-ups/Rest
2. Renegade Rows/Mountain Climbers/Rest
3. 1 Kettlebell Overhead Press/Up-Right Rows/Rest
4. Pull-Ups/Hanging Leg Raises/Rest
5. Jump Rope for 1 min./Rest

Perform 4 rounds

Saturday: Run 5 miles

Sunday: Rest and go to church

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Email me with questions and comments at: scott@pro-performance.net