Ranger Workout of the Week

I'm sorry for being a day late with the Ranger Workout of the week post. I just returned from the RKC II certification course. We are in week 3 of a hypertrophy phase. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will run intervals on Tuesday and Thursday and a long run or march on Saturday. Remember to perform a dynamic warm up prior to training and a static stretch post workout. Here we go!

Monday: Upper Body

Alternating Dumbbell Bench Press: 3x10
Renegade Rows: 3x10
Band Flys: 3x20
Alternating Up-Right Rows: 3x10
Band Laterial Raise: 3x20
Chin-Ups: 3x10
Band Push downs: 3x20
Dumbbell Curls: 3x10
Band Triceps Extension: 3x20
Cable Curls: 3x10
Abs: 300 reps

Tuesday: Intervals: Sprint the straights and jog the curves for 2 miles, then jog the straights and sprint the curves for 2 miles. After quarter, perform 50 reps of core work.

Wednesday: Lower Body

Pistol Squats: 3x10 Each leg, body weight only
RDL: 3x10
Leg Extension: 3x10
Glute-Ham Raise: 3x10
Step Ups: 3x10 each leg
Reverse Hyper: 3x10

Thursday: Intervals: Run 8 timed 1/4's with 1 min. rest between runs. Perform 25 reps of core work during that min. rest.

Friday: Total Body

2 Kettlebells

1. Push Press: 30 sec.
2. Front Squats: 30 sec.
3. Double Snatch: 30 sec.
4. Push-Ups on Kettlebells: 30 sec.
5. Renegade Rows: 30 sec.
6. Run 1.4 mile

Repeat for 4 circuits. Rest as needed after run.

Saturday: 5 mile run

Sunday: Go to church and rest

Have a great week! Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

RKC II

I just returned from the RKC II certification course. It was challenging, fun and exciting. I want to take this opportunity to thank Chief RKC Instructor, Pavel Tsatsouline, Master RKC Kenneth Jay, Senior RKC, Jeff O'Conner and Senior RKC, David Whitley. I would also like to thank Team Leader Brad Nelson for his help and encouragement and of course John DuCane, CEO of Dragon Door. It was a great weekend of learning and physical work.

Ranger Workout of the Week

We are in week 2 of our hypertrophy phase. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will run intervals on Tuesday and Thursday and a long run or march on Saturday. Remember to perform a dynamic warm up prior to training and a static stretch post workout. Here we go!

Monday: Upper Body

Dumbbell Bench Press: 3x10
Dumbbell Rows: 3x10
Incline Dumbbell Flys: 3x10
Alternating Up-Right Rows: 3x10
Dumbbell Laterial Raise: 3x15
Pull-Ups: 3x10
Triceps Push downs: 3x10
Preacher Curls: 3x10
Triceps Push Downs: 3x10
Cable Curls: 3x10
Abs: 300 reps

Tuesday: Intervals: Sprint the straights and jog the curves for 2 miles, then jog the straights and sprint the curves for 2 miles. After quarter, perform 50 reps of core work.

Wednesday: Lower Body

Front Squats: 3x10
RDL: 3x10
Leg Extension: 3x10
Glute-Ham Raise: 3x10
Alt. Reverse Lunges: 3x10 each leg
Reverse Hyper: 3x10

Thursday: Intervals: Run 8 timed 1/4's with 1 min. rest between runs. Perform 25 reps of core work during that min. rest.

Friday: Total Body

2 Kettlebells

Squat to Push Press: 5 reps
Double Cleans: 5 reps
Push-Ups: 10 reps
Pull-Ups: 10 reps
Walking Lunges: 20 yards

Repeat circuit for 100 yards

Saturday: 5 mile run

Sunday: Go to church and rest

Have a great week! Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

For the next 2 week we will go into a hypertrophy or body building type phase. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will run intervals on Tuesday and Thursday and a long run or march on Saturday. Remember to perform a dynamic warm up prior to training and a static stretch post workout. Here we go!

Monday: Upper Body

Bench Press: 3x10
Renegade Rows: 3x10
Incline Dumbbell Press: 3x10
Dumbbell Up-Right Rows: 3x10
Kettlebell See Saw Press: 3x10
Pull-Ups: 3x10
Triceps Extension: 3x10
Barbell Curls: 3x10
Triceps Push Downs: 3x10
Dumbbell Curls: 3x10
Abs: 300 reps

Tuesday: Intervals: Sprint the straights and jog the curves for 2 miles, then jog the straights and sprint the curves for 2 miles. After quarter, perform 50 reps of core work.

Wednesday: Lower Body

Squats: 3x10
Dead Lift: 3x10
Glute-Ham Raise: 3x10
Leg Extension: 3x10
Alt. Reverse Lunges: 3x10 each leg
Back Extension: 3x10

Thursday: Intervals: Run 8 timed 1/4's with 1 min. rest between runs. Perform 25 reps of core work during that min. rest.

Friday: Total Body

2 Kettlebells

Squat to Push Press: 10 reps
Power Pulls: 10 reps
Push-Ups: 20 reps
Double Cleans: 10 reps
Walk with kettlebells overhead for 20 yards

Repeat circuit 5 times

Saturday: 5 mile run

Sunday: Go to church and rest

Have a great week! Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Total Training Seminar, Knoxville TN

I would like to thank Power Systems and the Total Training Systems staff for giving me the opportunity to speak at there seminar yesterday. We had 70 plus in attendance. All the participants did a fantastic job and I had a great time! I am very blessed to be a part of the Total Training Systems Team. The next seminar in Georgia is Aug. 22 in Duluth. Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Top 10 Pro Performance Workout

This was our workout for today. It was 90 degrees! Nice! The guys wore a 20 lb. Xvest and the ladies wore a 10 lb. Xvest. Here it is!

1. Run 1/4 mile
2. Prowler Sprint for 40 yards
3. Walking lunge pass thru for 25 yards
4. Kettlebell swings 20 reps
5. Ring push-ups 20 reps
6. Pull-ups 15 reps
7. Prowler Sprint for 40 yards

4 Rounds!

Time to beat: 27:58

Give it a try and let me know how you do!

scott@pro-performance.net

Ranger Workout of the Week

We are in week 2 of our 2 week shake up. All our training will be out doors. We will train with kettlebells, body weight and various other implements. We will train on Monday, Wednesday and Friday and perform medium to long runs on Tuesday, Thursday and Saturday. Remember to perform a dynamic warm-up prior to each training session and a static stretch post workout. Here we go!

Monday: Total Body

Clean 2 medium weight kettlebells and press overhead to arms length.
Walk 20 yards, perform 20 push-ups with your hands on the kettlebells, 20 mountain climbers and 10 front squats. Press the kettlebells back to arms length and return to the starting line. Repeat for 10 min. with as little rest as possible.

This is a Prowler relay. You will need 4 prowlers and a space 100 yard long. Place cones at 20 yard increments. Have squads competing against each other. Sprint with the prowler for 20 yards and perform 20 push-ups, sprint to 2nd cone and perform 20 mountain climbers, sprint to the 3rd cone and perform 10 burpees, sprint to the 4th cone and perform 20 sit-ups and sprint to the 5th cone and perform 20 body weight squats. Team member #2 takes over. Repeat until you have a winner!

Tuesday: Run 5 miles

Wednesday: Total Body

1. Prowler Sprint: 50 yards
2. Farmers Walk: 50 yards
3. Sand Bag Carry: 50 yards
4. Bear Crawl: 50 yards
5. Pull-Ups: 20 reps
6. Push-Ups: 20 reps

Again, have your squads compete against each other. Perform 4 round of this circuit.

Thursday: Run 5 miles

Friday: Total Body W.O.D.

Set up 8 cones at 20 yards apart. Start at cone 1 and perform 5 push press squats, 5 power pulls, 10 push-ups, 5 renegade rows. Clean the kettlebells, press overhead and walk to cone 2. Place the kettlebells on the ground. Run back to cone 1, flip a tire for 1 rep, run to the prowler, sprint with it for 20 yards. Run back through cone #1 to your kettlebells and repeat. Continue through 8 cones. Record time!

Perform as many rounds as possible in 45 min. Record number!

Saturday: 5 mile run

Sunday: Rest and go to church!

Have a great week and remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!