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