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!