Ranger Workout of the Week

We are in week 3 of the new cycle. This is the heaviest week of the cycle. Perform a dynamic warm-up prior to training and a static stretch post workout. Here we go!

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 (Perform all exercises with a 20lb. Xvest)

1. Pull-Ups: 10
2. Back Extensions: 10
3. Incline Dumbbell Bench Press: 10
4. Step Ups: 5 ea. (add additional wt.)
5. Dumbbell Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10

Perform 3 rounds of the circuit

Tuesday: Dynamic warm-up: Prowler Sprints: Perform 20 rounds with a 20 lb Xvest, 15 sec. work, 45 sec. rest. Run 3 miles without Xvest.

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 (perform with a 20 lb. Xvest)

1. Power Pulls from the floor with 2 kettlebells: 5
2. Kettlebell Swings: 20
3. Dips: 20
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10

Perform 3 Rounds

Thursday: Dynamic Warm-Ups; Run 12 sets of hills or steps. 30 yd. distance. Run 3 miles (perform steps or hills with a 20lb. Xvest)

Friday: Super Circuit
This is a top 10 Pro Performance Fun Friday Workout!

1. Push-Ups on Kettlebells: 20 reps
2. Renegade Rows: 5 reps each arm
3. Heavy Prowler Sprint: 30 yards
4. 1 Tire Flip/Run 1/4 mile/ 1 Tire Flip
5. Heavy Prowler Sprint: 30 yards
6. Pull-Ups: 10 reps
7. Kettlebell Swings: 20 reps

Perform 4 rounds with as little rest as possible. Time to beat: 31 min. Post your time!

Saturday: 12 mile march

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!

We will deload next week!