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!