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!