Ranger Workout of the Week

We are in week 3 of our hypertrophy phase. This week wee will reduce our reps on some of the exercises and keep them high on most. Over the next 2 weeks, we will transition into a strength phase. Remember to always perform a dynamic warm up prior to training and a static stretch after. Here we go!

Monday: Upper Body

1. Bench Press W/Chains: 10,7,5
2. T-bar Row: 8,8,8
3. Dumbbell Bench Press: 10,7,5
4. Dumbbell Rows: 8,8,8
5. Double KB Overhead Press: 10,7,5
6. Up-Right Row W/Bands: 8,8,8
7. Triceps Extension: 8,8,8
8. Barbell Curls: 10,10,10
9. Triceps Push Downs: 10,10,10
10. Dumbbell Curls: 10,10,10

Perform 3 rounds in circuit fashion with little or no rest between sets.

Tuesday: Speed and Agility

Zig Zag cone run for 50m. 5 sets
Ladder sprints at 10m intervals: 5 sets

Wednesday: Lower Body

1. Squats W/Chains: 10,7,5
2. Glute Ham Raise W/Bands: 10,10,10
3. Weighted Pistol Squats: 10,7,5
4. Leg Curls: 10,10,10
5. Kettlebell Front Squats: 10,7,5
6. Kettlebell Swings W/Bands: 10,10,10
7. Standing Calf Raise: 25,25,25
8. Seated calf Raise: 50,50,50
9. Roman Chair Sit-Ups: 20,20,20
10. Hanging Leg Raise: 20,20,20

Perform 3 rounds in circuit fashion with little or no rest between sets.

Thursday: Interval Runs; Perform 3 miles of 400m intervals. Run 400m at a fast pace then jog 400m. Repeat for 3 miles.

Friday: Total Body Circuit

1. KETTLEBELL SWINGS/ISO HOLD SQUAT TABATA
2 min. rest
2. RENEGADE ROW/ISO HOLD TOP/MTN. CLIMBERS/REST 30/30/30/30

3. PUSH-UPS ON KETTLEBELLS/ISO HOLD BOTTOM/BURPEE/REST 30/30/30/30
Perform 3 rounds

4. BAG PUSH SPRINTS 30/30
5. PULL-UPS 30/30
6. WALKING LUNGES 30/30
Perform 3 rounds

7. GET UP SIT-UPS 30/30/30/30
8. FLOOR WIPERS
9. CRUNCHES
10. PLANK

Saturday: Run 5 miles

Sunday: Rest and Go to Church

Send comments to scott@pro-performance.net