Ranger Workout of the Week

We are in week 3 of this cycle. The template will be the same as last week. Refer to week 1 workout if you have questions about the program. Now here is the workout.

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

Monday: Total Body

Bench Press: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Pull-Ups: 10
2. Leg Curl: 10
3. Dumbbell Bench Press: 10
4. Reverse Lunges: 10 ea.
5. Triceps Push Down: 10
6. Straight Leg Hanging Leg Raises: 10

Perform 3 rounds of the circuit

Tuesday: Dynamic warm-up; Run 1 mile, 20 rounds of Prowler sprints, 15 sec. work, 45 sec. rest. Run 1 mile

Wednesday: Total Body

Military Press: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Double Kettlebell Cleans: 10
2. Pull-Ups: 10
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; Run 1 mile, perform 20 sets of hill sprints, rest as you walk down the hill, run 1 mile

Friday: Super Circuit

1. Push Press Squats: 5 reps
2. Power Pulls from the ground: 5 reps
3. Push-Ups on Kettlebells: 10 reps
4. Renegade Rows: 5 reps ea arm
5. Run 1/4 mile
6. Prowler sprint, high handles 20 yds., low handles 20 yds.
7. Pull-Ups: 10 reps
8. Backward Sled Pull: 40 yards
9. Tire Flip: 5 flips

Use heavy Kettlebells!

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!