Ranger Workout of the Week

We are in week 3 of a 4 week strength cycle. Always perform a dynamic warm-up prior to training and a static static stretch post workout.

Monday: Upper Body

1. Floor Press: 5,3,2
2. T-bar Row: 5,5,5
3. Decline Bench Press: 7,5,3
4. Lat Pulls: 5,5,5
5. Double Kettlebell Overhead Press: 5,3,2
6. Barbell Shrugs: 10,10,10
7. Barbell Triceps Extensions: 8,8,8
8. Barbell Curls: 10,10,10
9. Triceps Push downs: 10,10,10
10. Dumbbell Curls: 10,10,10

Perform in circuit fashion with little or no rest.

Tuesday: Run 3-5 miles

Wednesday: Lower Body

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

Perform in circuit fashion with little or no rest.

Thursday: Run 3-5 miles

Friday: Total Body

BAG PUSH SPRINTS: 15/15 10 SETS
RUN ¼ MILE
PUSH PRESS SQUATS: 15/15 10 SETS
RUN ¼ MILE
POWER PULLS: 15/15 10 SETS
RUN ¼ MILE
PULL-UPS/RENEGADE ROWS/PUSH-UPS: 15/15/15 NO REST 10 SETS
RUN ¼ MILE

15/15: Perform 15 sec. of work and rest for 15 sec.

Saturday: 12 mile March

Sunday: Rest and go to church

Ranger Workout of the Week

Week 2 of a 4 week strength phase. Always perform a dynamic warm-up prior to training and a static stretch afterwards. Here we go!

Monday: Upper Body

1. Dumbbell Bench Press: 7,5,3
2. Dumbbell Rows: 10,10,10
3. Cable Crossovers: 10,10,10
4. Cable Reverse Flys: 20,20,20
5. Kettlebell See Saw Press: 10,10,10
6. Cable Lateral Raise: 20,20,20
7. Bench Press Push-Ups: 20,20,20
8. Dumbbell Curls: 10,10,10
9. Triceps Push Downs: 10,10,10
10. Cable Curls: 10,10,10

Perform in circuit fashion with little or no rest. Don't go to failure and no forced reps.

Tuesday: Speed and Agility Day; Set up 4 cones in a 50 yard square. Sprint 50 yards, lateral shuffle 50 yards, skip 50 yards and walk 50 yards. repeat for 10 sets. You may change exercises at any time.

Wednesday: Lower Body

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

Perform in circuit fashion with little or no rest. Don't go to failure and no forced reps.

Thursday: Power Run Day: Perform step or hills on this day. 10 sets of 50 yards. Rest a 4/1 work/rest ratio. Ex. 15 sec. run. 1 min. rest

Friday: Total Body

30/30 3 SETS

1. FRONT SQUATS
2. DOUBLE CLEANS
3. PUSH-UPS
4. RENEGADE ROWS
5. PUSH-UPS

2 MIN. REST

15/15 4 SETS

1. BAG PUSH SPRINTS
2. MOUNTAIN CLIMBERS
3. BURPEES
4. ROPE CLIMB
5. TIRE FLIP
6. SPLIT JUMPS

2 MIN. REST

30 SEC. NO REST: 2 ROUNDS

1. HANGING LEG RAISES
2. PLANK
3. HANGING LEG RAISES
4. PLANK
5. HANGING LEG RAISES
6. PLANK

Saturday: Run 5 miles

Sunday: Rest and go to church

Send comments to scott@pro-performance.net

Ranger Workout of the Week

We are starting a 4 week strength phase. We will still train in a circuit fashion but focus on lower reps and heavier weight. Always perform a dynamic warm up prior to training and a static stretch after. Let's have a great week!

Monday: Upper Body

1. Bench Press W/Chains: 7,5,3
2. T-Bar Rows: 5,5,5
3. Decline Dumbbell Bench Press: 7,5,3
4. Dumbbell Rows: 8,8,8
5. Kettlebell Double Overhead Press: 7,5,3
6. Lateral Raise; 10,10,10
7. Barbell 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 with as little rest as possible. Do not go to failure and no forced reps.

Tuesday: Speed and agility day: Set up 10 cones in a zig zag pattern in a 50 yard area. Start at cone one. Sprint to cone 2 and perform 1 burpee, then to cone 3, 1 burpee on so on until you complete the course. When you reach cone 10, bear crawl back to the start. Perform 5 rounds.

Wednesday: Lower Body

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

Perform 3 rounds with as little rest as possible. Do not go to failure and no forced reps.

Thursday: Interval Day Today we will perform sprint intervals. If possible, perform these on a track. Sprint the straights and jog the curves for 1 mile. Walk one lap to recover. Sprint the curves and job the straights for 1 mile. Walk one lap to recover. On the straights, sprint 50m, walk 50m and job the curves. Perform 1/2 mile in this fashion.

Friday: Total Body

30/30 3 rounds

1. Push Press Squats
2. Power Pull
3. Push-Ups
4. Renegade Rows
5. Push-Ups

Tabata 20/10 4 rounds

1. Bag Push or Prowler Sprints
2. Pull-Ups
3. Tire Flip
4. Burpees
5. Rope Climb
6. Tire Flip

30 sec. continuous: 6 rounds

Hanging Leg Raise
Planks

Saturday: Run 5 miles

Sunday: Got to church and rest

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

Ranger Workout of the Week

First of all, let me apologize for not having the Ranger workout of the week posted on Sunday night. My Grandfather passed away Thursday and the services were this weekend. I got to spend time with family which was nice and all the Hines' men that are left were there. Please excuse the delay. No Excuses, right! Here we go! We are in week 4 of a hypertrophy phase. Always perform a dynamic warm up prior to training and a static stretch after.

Monday: Upper Body

1. Dumbbell Bench Press: 10,7,5
2. 1 Arm T-Bar Row:10,10,10
3. Dumbbell Flys: 10,10,10
4. Dumbbell Reverse Flys: 10,10,10
5. Kettlebell See Saw Press: 10,10,10
6. Dumbbell Lateral Raise: 10,10,10
7. Triceps Extension: 10,10,10
8. Hammer Curls: 10,10,10
9. Triceps Pushdowns: 10,10,10
10. Dumbbell Curls: 10,10,10

Perform 3 circuits with as little rest as possible. Get all reps. Don't go to failure and no forced reps.

Tuesday: Speed Day After a dynamic warm up, 100m sprints at 90% with 3 min. rest During the rest period, perform sit-ups and push-ups.

Wednesday: Lower Body

1. Trap Bar Dead Lift: 10,7,5
2. Glute-Ham Raise: 10,10,10
3. Pistol Squats: 10,10,10
4. Leg Extension: 10,10,10
5. Walking Lunge Pass Thru: 20 yards
6. Kettlebell Swings: 10,10,10
7. Standing Calf: 50,50,50
8. Seated Calf: 25,25,25
9. Weighted Sit-Ups: 20,20,20
10. Land Mine: 20,20,20

Perform 3 rounds with as little rest as possible. Get all reps. Don't go to failure and no forced reps.

Thursday: 400m intervals; Run 400m and walk 400m at a fast pace. Repeat for 6-8 rounds

Friday: Total Body

30/30 3 Rounds

1. Push Press Squat
2. Renegade Rows
3. Push-Ups
4. Power Pulls
5. Mtn. Climbers

1 min. rest

15/15 3 Rounds

1. Bag or Prowler Push Sprints
2. Pull-Ups
3. Tire Flip
4. Rope Climb
5. Kettlebell Swings

1 min. rest

15 sec. continuous for 3 rounds

1. Hanging Leg Raises
2. Get Up Sit-Ups
3. Floor wipers
4. Bicycles
5. Crunches
6. Plank

Saturday: 12 mile march

Sunday: Go to church and rest