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