Ranger Workout of the Week

We are in week 3 of a 4 week strength phase. We are adding a speed and agility component to our Tuesday and Thursday workouts. We will train on Monday, Wednesday and Friday in the weight room and 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. Incline Bench Press: 7,5,3
2. Seated Rows: 8,8,8
3. Decline Dumbbell Bench: 7,5,3
4. Dumbbell Rows: 8,8,8
5. Kettlebell Overhead Press: 7,5,3
6. Wt. Pull-Ups: 3,3,3
7. Dumbbell Triceps Extension: 8,8,8
8. Barbell 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 5 cones 10 yards apart in a straight line. Start at the 1st cone. Sprint to cone 2, drop down and do 5 push-ups, get up and sprint back to cone 1. Sprint to cone 3, drop down and do 5 push-ups, get up and sprint back to cone 1. Repeat until finished. Take 3-5 min. rest and repeat for 5 sets. Finish with a static stretch.

Wednesday: Legs

1. Power Pulls from the Floor: 5,4,3
2. Kettlebell Front Squats: 7,5,3
3. Glute-ham Raise: 10,10,10
4. Wt. Pistol Squats: 4,3,2
5. Walking Lunges: 20 yards
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, 20 yard sprints at 85%. Sprint 10, 40 yard sprints at 85%. Sprint 5, 100 yard sprints at 85% Make sure you are fully recovered between sprints. Remember, this is speed training, not conditioning.

Friday: TABATA 20 sec. of work, 10 sec. of rest for 8 sets

1. Sled or Prowler Push
Rest 2 min.
2. Pull-ups
Rest 2 min.
3. Push-Ups
Rest 2 min.
4. Kettlebell Swings
Rest 2 min.
5. Bent Knee Sit-Ups

Perform all 8 sets per exercise, rest 2 min., then go to the 2nd exercise. Repeat until the workout is complete.
Saturday: Run 5 miles

Sunday: Rest and go to church

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