Ranger Workout of the Week

We are in week 2 of this cycle. The template will be the same as last week. Refer to last weeks workout if you have questions about the program. I would like to think Col. McMillian, Maj. Montz and Cpt. Barringer for having me down at Ft. Benning to work with the Rangers. I is always a pleasure and an honor. Now here is the workout.

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

Monday: Total Body

Bench Press: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 3,3,3+ (70%, 80%, 90%)
(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 15 hills or 15 sets of steps at 40 yards.

Wednesday: Total Body

Military Press: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 3,3,3+ (70%, 80%, 90%)
(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 15 sets at 25 yards

Friday: Super Circuit

1. Push Press Squats: 10 reps
2. Power Pulls from the ground: 10 reps
3. Push-Ups on Kettlebells: 10 reps
4. Renegade Rows: 10 reps
5. Hand 2 Hand Swings: 20 reps
6. Pull-Ups: 10 reps
7. Run 1/4 mile

Perform 4 rounds and record time. Send me your results!

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!