Ranger Workout of the Week

This week we will deload. We have been working hard and heavy for 4 weeks. This week we will train but at a lower intensity. We will spend less time in the gym and decrease the intensity of our running. We will begin each training session with our dynamic warm up and end each session with static stretching. Next week we will start a hypertrophy phase. Here we go!

Monday: Total body

1. Squats: 10 reps at 70% of 1RM
2. Dumbbell Bench Press : 10 reps
3. Glute Ham Raise: 10 reps
4. Dumbbell Rows: 10 reps
5. Leg Curls: 10 reps
6. Lateral Raise: 10 reps
7. Dumbbell Curls: 10 reps
8. Triceps Push Downs: 10 reps
9. Hanging Leg Raises: 20 reps
10.Sit-Ups: 20 reps

Perform 2 Rounds

Tuesday: Run 5 miles

Wednesday: Total Body

1. Dead Lift: 10 reps with 70% of 1 RM
2. Bench Press: 10 reps with 70% of 1 RM
3. Glute Ham Raise: 10 reps
4. Pull-Ups: 10 reps
5. Leg Extension: 10 reps
6. Bent Over Raise: 10 reps
7. Machine Curls: 10 reps
8. Machine Triceps: 10 reps
9. Hanging Leg Raises: 20 reps
10.Get Up Sit-Ups: 20 reps

Perform 2 Rounds

Thursday: Run 5 miles

Friday: Total Body

Push Press Squats: 10 reps
Power Pulls: 10 reps
Push-Ups on Kettlebells: 20 reps
Renegade Rows: 10 reps each arm
Kettlebell Swings: 20 reps

Perform 1 Round

Saturday: Run 5 miles

Sunday: Rest and go to church

Let me know how the week went. Send me an email at scott@pro-performance.net

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Train hard and smart and God Bless!