Ranger Workout of the Week

We are in week 2 of a hypertrophy phase. We will begin each workout with a dynamic warm up and end with a static stretch. Here we go:

Monday: Upper Body

1. Dumbbell Bench Press: 10 reps
2. Dumbbell Rows: 10 reps
3. Dumbbell chest Flys: 10 reps
4. Bent Over Raise: 10 reps
5. Kettlebell Overhead See Saw Press: 10 reps
6. Lateral Raise: 10 Reps
7. Triceps Extension: 10 reps
8. Barbell Curls: 10 reps
9. Triceps Push downs: 10 reps
10. Dumbbell Curls: 10 reps

Perform 3 rounds with as little rest as possible. Complete all reps, don't go to failure and no forced reps.

Tuesday: Speed Day! Perform dynamic warm-up. Perform running mechanics drills.
Perform 10, 100m sprints at 85-90% with full rest between sprints.

Wednesday: Lower Body

1. Straight Bar Dead Lift: 10 reps
2. Glute-Ham Raise: 10 reps
3. Pistol Squats: 10 reps
4. Leg Extensions: 10 reps
5. Walking Lunges: 20 yards
6. Kettlebell Swings: 10 reps
7. Standing Calf Raise: 50 reps
8. Seated Calf Raise: 25 reps
9. Weighted Sit-Ups: 20 reps
10. Weighted Seated Twists: 20 reps

Perform 3 rounds with as little rest as possible. Complete all reps, don't go to failure and no forced reps.

Thursday: Interval Day! Perform dynamic warm up. Sprint for 30 sec. jog for 90 sec. Do this for 30 min. Have fun!

Friday: Work Capacity

Kettlebell Swings/Iso Squat Hold: 20 sec. work/10 sec. rest for 8 rounds

2 min. rest

Renegade Rows: 30 sec.
Iso Hold Top: 30 sec.
Mountain Climbers: 30 sec.
Rest 30 sec.
Push-Ups on KB's: 30 sec.
Iso Hold Bottom: 30 sec.
Burpees: 30 sec.
Rest: 30 sec.

Perform 3 rounds

Bag Push or Prowler Sprints: 30 sec.
30 sec. rest
Pull-Ups: 30 sec.
30 sec. rest
Walking Lunges: 30 sec.
30 sec. rest

Perform 3 rounds

Get-Up Sit-Ups: 30 sec.
Floor Wipers: 30 sec.
Crunches: 30 sec.
Prone Plank:30 sec.

Perform 3 rounds with no rest

Saturday: Run 5-7 miles

Sunday: Rest and go to church!

Train hard and smart and God Bless!
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