Ranger Workout of the Week

This week we are starting on a strength cycle. Part of this program is based on Jim Wendler's 5,3,1 program. I want to give credit where credit is due. OK, last week I told you to find a projected max for bench, squat, military press and dead lift. Now, subtract 10% from that max. (X .9)This is your training max. It may seem light, but don't deviate from the training max. Our weekly template will look like this. Monday, bench and squat, Wed. military press and dead lift and Friday, super circuit. On Tues. we will run hills or steps, Thurs. prowler push or sprints and Sat. long run or march. We'll take Sun off as usual.

Perform your dynamic warm up prior to training and a static stretch after.

Monday: Total Body

Bench Press: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Pull-Ups: 10
2. Glute-Ham Raise: 10
3. Dumbbell Bench Press: 10
4. Pistol Squats: 10 ea.
5. Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10

Perform 3 rounds of the circuit

Tuesday: Dynamic warm-up; Run 10 hills or 10 sets of steps at 40 yards.

Wednesday: Total Body

Military Press: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Power Shrugs: 20
2. Kettlebell Swings: 20
3. Dips: 15
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10

Perform 3 Rounds

Thursday: Dynamic Warm-Ups; Prowler Sprints: Perform 10 sets at 25 yards

Friday: Super Circuit

TABATA
(Perform 8 rounds then move to the next prescribed exercise)

1. Push Press Squats:
RUN 1/4 MILE
2. Power Pull:
RUN 1/4 MILE
3. Push-Ups
RUN 1/4 MILE
4. Pull-Ups
RUN 1/4 MILE
5. Floor Wipers/Get Up Sit-Ups

Saturday: 5 Mile Run

Sunday: Rest and go to church

Post Comments and send me emails at scott@pro-performance.net

Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

This week we will deload and next week begin a strength cycle. I would like you to find a max for the squat, bench press, dead lift and military press. Find a weight for each lift that you can perform for 3 reps and perform as many reps as possible. Multiply the weight of each lift by the reps x .0333 plus the weight and that will give you your projected max. (weight x reps x .0333 + weight = projected max) I'll explain the program next week.

Now her is this weeks workout. Make sure to perform a dynamic warm up prior to training and a static stretch after.

Monday: Upper body

Bench Press: 3x5
Pull-Ups: 3x10
Dips: 3x10
Dumbbell Rows: 3x10
Triceps Push Downs: 3x10
Dumbbell Curls: 3x10

Tuesday: Run 5 miles

Wednesday: Lower Body

Squats: 3x5
Leg Curl: 3x10
Pistol: 2x5 ea
Alternating Lunges: 2x5 ea
Hanging Leg Raises: 2x20

Thursday: Run 5 miles

Friday: Total Body

Body Weight Squats: 20
Pull-Ups: 10
Push Ups: 20
Kettlebells Swings: 20

Perform 3 rounds

Saturday: Run 5 miles

Sunday: Rest and go to church

Ranger Workout of the Week

This week we will test. It won't be a normal strength test. This is the Body Weight Challenge. We will test one lift per day for a total of 5 lifts. You will need to take Saturday and Sunday off. Perform a dynamic warm up prior to each test and a static stretch after. Good luck and please email me your results. I'm collecting data.

Monday: Bench Press

Load your body weight on the bar (ex. if you weigh 200 lbs. put 200 lbs. on the bar) and perform as many reps as possible to failure. Touch and go is allowed. Keep your butt on the bench and no excessive bouncing. You must lock out all reps. No half reps. Make sure to have a spotter.

Tuesday: Squats

Load your body weight on the bar and perform as many reps as possible to failure. Make sure to have a back spot as well as side spotters. You MUST go below parallel on each rep or the rep WILL NOT count. Stand up to full extension on each rep.

Wednesday: Pull-Ups
Take 20% of your body weight and put it in an Xvest. Perform as many pull-ups as possible to failure. Arms must be fully extended at the bottom and your chin must be above the bar at the top for the rep to count. Kipping is allowed.

Thursday: Military Press

Take 80% of your body weight and load it on the bar. Perform as many strict standing military presses as possible. The bar must come down and touch the shoulders each rep and elbows must be locked out at the top of each rep. Keep your knees locked through out the test. Make sure to squeeze your glutes and core.

Friday: Dead Lift

Load the bar with your body weight. Perform as many reps as possible until failure. Straps are not allowed. You must fully extend your hips at the top as well as lock your legs. The weight must touch the floor on each reps as well. Do not bounce the weight off of the floor.

Saturday:: OFF

Sunday: OFF Church

Have fun and please let me know your results.
scott@pro-performance.net

This is what I need.

Name: Can be just 1st name if you want
Age:
Height:
Weight:
Reps for each lift.

Thanks, have fun and remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

This week we are changing thing up. We'll call this a re-load week. It's definitely not a deload week. We will train Monday, Wednesday and Friday. Use Tuesday and Thursday to swim. Saturday can be a medium distance run at an easy pace. Take Sunday off as usual. Always perform a dynamic warm-up prior to training and a post workout static stretch. Here we go! Good Luke!

Monday: You will need to find a hill or steps, 50 yards long. I will have a video of us performing this workout on this blog this week. At the bottom of the hill or steps, perform 5 push press squats, 5 alternating renegade rows, 10 push-ups and 5 power pulls. Sprint to the top of the hill or step then walk down. Repeat for 5 rounds. Use heavy kettlebells.

Wednesday: Tabata for 10 rounds for each exercise:

1. Dead Lift with your body weight on the bar:

2. Dumbbell Bench Press with 1/2 your body wt. Ex. If you weigh 240, use 60 lb. dumbbells.

3. Alternating Renegade Rows with 1/2 your body wt.

4. Band Push downs

5. Band Curls

6. Band Lateral Raises

Friday: Tabata for 10 rounds for each exercise

1. Prowler or Bag Push Sprints
Run 1/4 mile
2. Double Cleans: Use 1/2 your body weight
Run 1/4 mile
3. Push-Ups on Kettlebells
Run 1/4 mile
4. Pull-Ups
Run 1/4 mile

Mountain Climbers

Alternate Floor wipers and Get Up Sit-Ups

Let me know how the workouts went. Please leave comments. Thanks!

Ranger Workout of the Week

We are in week 4 of our strength phase. Perform a dynamic warm-up pre workout and a static stretch post workout.

Monday: Upper Body

1. Dumbbell Bench Press: 7,5,3
2. Dumbbell Rows: 10,10,10
3. Band Flys: 30,30,30
4. Band Reverse flys: 30,30,30
5. Kettlebell See Saw Press: 10,10,10
6. Band Lateral Raise: 30,30,30
7. Bar Push-Ups: 30,30,30
8. Dumbbell Curls: 10,10,10
9. Rope Push-downs: 10,10,10
10. Band Curls: 30,30,30

Perform 3 rounds with little or no rest.

Tuesday: Power Day: Perform dynamic warm-up. Perform drop squat to vertical jump to 50 yard sprint. Perform 10 rounds with 3 min. rest between sets. Make sure to static stretch post workout.

Wednesday: Leg Day

1. Trap Bar Dead Lift: 5,3,2
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: 20,20,20
7. Standing Calf: 50,50,50
8. Seated Calf: 25,25,25
9. Weighted Sit-Ups: 20,20,20
10. Weighted Seated Twists: 20,20,20

Perform 3 rounds with little or no rest:

Thursday: Interval Day: Perform dynamic warm-up. Perform 1/4 mile intervals. Ex. Run a 1/4 at 90% then jog a 1/4. Perform 3 miles. Make sure to static stretch post workout.

Friday: Total Body

30/30 5 Rounds per exercise

1. Push Press Squats:
Run a 1/4 under 2:00 min.
2. Renegade Rows:
Run a 1/4 under 2:00 min.
3. Push-Ups on Kettlebells
Run a 1/4 under 2:00 min.
4. Double Cleans
Run a 1/4 under 2:00 min.

Pull-Ups/Mtn. Climbers 30/30 NO REST

Saturday: Run a hard 5 miles

Sunday: Rest and go to church!