Ranger Workout of the Workout

We are in week 2 of the new cycle. Within the next few weeks we will add some mobility, agility, quickness and hip stability training. Perform a dynamic warm-up prior to training and a static stretch post workout. Here we go!

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. Good Mornings: 10
3. Incline Dumbbell Bench Press: 10
4. Wt. Pistol Squats: 3 ea.
5. Dumbbell Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10

Perform 3 rounds of the circuit

Tuesday: Dynamic warm-up; Prowler Sprints: 20 rounds, 15 sec. work, 45 sec. rest. Run 2 miles

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 Pulls from the floor: 3
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 2 miles

Friday: Super Circuit

30/30: perform 4 round of each exercise then run your 1/4. Perform the next series of exercises then run a 1/4. Continue until complete.

1. Prowler Sprints:
RUN 1/4 MILE
2. Push-Ups on Kettlebells:
RUN 1/4 MILE
3. Renegade Rows:
RUN 1/4 MILE
4. Pull-Ups:
RUN 1/4 MILE



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!