Ranger Workout of the Week

We in week 2 of a 4 week cycle. We are going to focus on strength with multi-joint lifts and increase our fitness level with the circuit. Perform a dynamic warm up prior to your workout and a static stretch post workout. Have a great week!





Monday: Total Body

2 Board Press: 4x3 @ 85% of 1RM

Squats: 4x3 @ 85% of 1RM

Circuit:

Dumbbell Bench Press: 8 reps
Pistol Squats: 3 reps each leg
Renegade Rows: 5 reps
Glute-Ham Raise: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 8 reps
Biceps: 10 reps

Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!

Tuesday: Warm up with a 1 mile run. Perform a dynamic warm up. Perform prowler or sled sprints for 40 yards immediately followed by 5 tire flips, 10 burpees, 20 mountain climber and 50 reps with a weighted jump rope. Rest fro 2 min. Perform 10 rounds. Run 1 mike. Stretch!

Wednesday: Total Body

Double Overhead Kettlebell Press: 4x3

Straight Bar Dead Lift: 4x3 @ 80% of 1 RM

Circuit:

1 Arm Dumbbell Bench Press: 8 reps
Pistol Squats: 5 reps each leg
Weighted Pull-Ups: 5 reps
Reverse Lunges: 5 reps
T-Bar Rows: 8 reps
Triceps Push Downs: 10 reps
Biceps: 10 reps

Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!

Thursday: Warm up with a 1 mile run. Perform dynamic warm up. Find a hill or steps. Perform 10 pull-ups at the bottom of the hill. Sprint to the top of the hill and perform 10 push ups. Run back to the bottom. Repeat for 10 rounds. Rest as needed. perform a 1 mile run and then static stretch.

Friday: Total Body Circuit

This is the same circuit as last week. This week, perform the circuit with a 20 lb. Xvest. Use the same kettlebell weight as last week. Good Luck! Have Fun!

Run 1/4 mile
Push Press Squats: 5 reps
Kettlebell Snatches: 5 reps each arm
Prowler or Sled Sprint: 40 yards
Pull-Ups: 10 reps
Ring Push-Ups: 10 reps
Hanging Leg Raises: 10 reps

Perform 4 Rounds with as little rest as possible

Saturday: 6 mile run

Sunday: Rest and go to church

Have a great week! NO EXCUSES!

A Bump in the Road

We all have bumps in the road of life. We make plans and sometimes those plans don't turn out like we wanted them to. Sometimes our timing isn't the same as God's timing. I was talking to a friend yesterday about struggles in life and how adversity develops our character and shapes who we are and what we become. He gave me an example of how a caterpillar makes a cocoon and how that caterpillar turns into a butterfly. That butterfly has to fight his way out of that cocoon. If someone helps him out of the cocoon, he will die. A butterfly must endure this struggle to survive. As hard as some struggles are, we must go through them to develop and grow. We have to fight to survive. It's not how many times you get knocked down, it's how many times you get up and continue the fight. No one ever said it would be easy. NO EXCUSES! God Bless!

Total Training Seminars

I would like to thank Power Systems and the Total Training Seminar Team for allowing me to speak at the Duluth seminar this weekend. We had a great crowd and everyone did a fantastic job! Everyone involved from Power Systems conduct themselves in such a professional manner. It is a privilege and honor to work with such an educated team. Thanks!

Ranger Workout of the Week

We are beginning a new 4 week cycle. We are going to focus on strength with multi-joint lifts and increase our fitness level with the circuit. Perform a dynamic warm up prior to your workout and a static stretch post workout. Have a great week!

Monday: Total Body

2 Board Press: 4x5 @ 80% of 1RM

Squats: 4x5 @ 80% of 1RM

Circuit:

Incline Dumbbell Bench Press: 8 reps
Glute-Ham Raise: 10 reps
Dumbbell Rows: 8 reps
Leg Curl: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 8 reps
Biceps: 10 reps

Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!

Tuesday: Warm up with a 1 mile run. Perform a dynamic warm up. Perform prowler or sled sprints for 40 yards immediately followed by 5 tire flips, 10 burpees, 20 mountain climber and 50 reps with a weighted jump rope. Rest fro 2 min. Perform 10 rounds. Run 1 mike. Stretch!

Wednesday: Total Body

Double Overhead Kettlebell Press: 4x5

Straight Bar Dead Lift: 4x5 @ 80% of 1 RM

Circuit:

Dumbbell Bench Press: 8 reps
Pistol Squats: 5 reps each leg
Weighted Pull-Ups: 5 reps
Walking Lunges: 20 yards
T-Bar Rows: 8 reps
Triceps Push Downs: 10 reps
Biceps: 10 reps

Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!

Thursday: Warm up with a 1 mile run. Perform dynamic warm up. Find a hill or steps. Perform 10 pull-ups at the bottom of the hill. Sprint to the top of the hill and perform 10 push ups. Run back to the bottom. Repeat for 10 rounds. Rest as needed. perform a 1 mile run and then static stretch.

Friday: Total Body Circuit

Run 1/4 mile
Push Press Squats: 5 reps
Kettlebell Snatches: 5 reps each arm
Prowler or Sled Sprint: 40 yards
Pull-Ups: 10 reps
Ring Push-Ups: 10 reps
Hanging Leg Raises: 10 reps

Perform 4 Rounds with as little rest as possible

Saturday: 5 mile run

Sunday: Rest and go to church

Have a great week! NO EXCUSES!

Ranger Workout of the Week

This week we are in week 4 of our cycle. Back to the basics utilizing the weight room and traditional strength training, body weight exercises, kettlebell training and various other implements. This week we will deload and start a new cycles the following week. Remember to always perform a dynamic warm up and a post workout static stretch. Work hard and smart and have a great week! NO EXCUSES!

Monday: Total Body

Dumbbell Bench Press: 2x10
Dumbbell Flys: 2x10

Reverse Hyper: 2x10
Back Extensions: 2x10

Circuit:
Pistol Squats: 3 ea.
Laterial Raise/Bent Over Raise: 10 ea.
Glute Ham Raise: 10
Band Push Downs: 20
Band Curls: 20
Hanging Leg Raises: 10

Perform 2 Rounds

Tuesday: Prowler Sprints and Sled Drag. Set up a prowler and a sled side by side. Attach a rope to the sled (the same length as the prowler sprint) Load both the sled and prowler with ample weight. Sprint with the prowler for 20 yards. Grab the rope and pull the sled to you, i.e. 20 yards. Run 1/4 mile. Set this up as a squad drill. It should be continuous. Repeat for 50 minutes.

Wednesday: Total Body

Kettlebell Overhead See Saw Press: 2x10

Squats: 2x10

Circuit
Body Wt. Reverse Lunges: 10 ea.
See Saw Dumbbell Bench Press: 5 ea.
Leg Extension: 10 ea.
Triceps Push Downs: 10
Biceps: 10
Roman Chair Sit-Ups: 10

Perform 2 Rounds

Thursday: Find a big hill or a long flight of steps. At the bottom of the steps, perform 10 pull-ups. Sprint to the top of the hill/steps. Perform 20 push-ups. Get to the bottom of the hill/steps. Perform 20 rounds. Run 5 miles.

Friday:

Run 1/4 mile
Push Press Squats: 10
Snatches: 10 ea. arm
Pull-Ups: 10
Push-Ups on Kettlebells: 20
Renegade Rows: 10 ea. arm

Perform 2 Rounds

Saturday: OFF

Sunday: OFF Go to Church!

Ranger Workout of the Week

This week we are in week 3 of our new cycle. Back to the basics utilizing the weight room and traditional strength training, body weight exercises, kettlebell training and various other implements. This week will look very similar to last week but a little heavier. Remember to always perform a dynamic warm up and a post workout static stretch. Work hard and smart and have a great week! NO EXCUSES!

Monday: Total Body

Bench Press: 4x2

Dead Lift: 2x20

Circuit:
Pistol Squats: 3 ea.
Laterial Raise/Bent Over Raise: 10 ea.
Glute Ham Raise: 10
Triceps Extension: 8
Biceps: 10
Hanging Leg Raises: 10

Perform 3 Rounds

Tuesday: Prowler Sprints and Sled Drag. Set up a prowler and a sled side by side. Attach a rope to the sled (the same length as the prowler sprint) Load both the sled and prowler with ample weight. Sprint with the prowler for 20 yards. Grab the rope and pull the sled to you, i.e. 20 yards. Run 1/4 mile. Set this up as a squad drill. It should be continuous. Repeat for 50 minutes.

Wednesday: Total Body

Kettlebell Overhead See Saw Press: 4x2

Manta Ray Squats: 2x20

Circuit
Reverse Lunges: 5 ea.
Dumbbell Bench Press: 8
Leg Extension: 10 ea.
Triceps Push Downs: 10
Biceps: 10
Roman Chair Sit-Ups: 10

Perform 3 Rounds

Thursday: Find a big hill or a long flight of steps. At the bottom of the steps, perform 10 pull-ups. Sprint to the top of the hill/steps. Perform 20 push-ups. Get to the bottom of the hill/steps. Perform 20 rounds. Run 5 miles.

Friday:

Run 1/4 mile
Push Press Squats: 10
Snatches: 10 ea. arm
Pull-Ups: 10
Push-Ups on Kettlebells: 20
Renegade Rows: 10 ea. arm

Perform 4 Rounds

Saturday: OFF

Sunday: OFF Go to Church!

Ranger Workout of the Week

This week we are in week 2 of our new cycle. Back to the basics utilizing the weight room and traditional strength training, body weight exercises, kettlebell training and various other implements. This week will look very similar to last week but a little heavier. Remember to always perform a dynamic warm up and a post workout static stretch. Work hard and smart and have a great week! NO EXCUSES!

Monday: Total Body

Bench Press: 4x3

Dead Lift: 4x3

Circuit:
Pistol Squats: 5 ea.
Laterial Raise/Bent Over Raise: 10 ea.
Glute Ham Raise: 10
Triceps Extension: 8
Biceps: 10
Hanging Leg Raises: 10

Perform 3 Rounds

Tuesday: Prowler Sprints and Sled Drag. Set up a prowler and a sled side by side. Attach a rope to the sled (the same length as the prowler sprint) Load both the sled and prowler with ample weight. Sprint with the prowler for 20 yards. Grab the rope and pull the sled to you, i.e. 20 yards. Run 1/4 mile. Set this up as a squad drill. It should be continuous. Repeat for 50 minutes.

Wednesday: Total Body

Kettlebell Overhead See Saw Press: 4x3

Clean Pulls: 4x3

Circuit
Reverse Lunges: 5 ea.
Dumbbell Bench Press: 5
Leg Extension: 10 ea.
Triceps Push Downs: 10
Biceps: 10
Roman Chair Sit-Ups: 10

Perform 3 Rounds

Thursday: Find a big hill or a long flight of steps. At the bottom of the steps, perform 10 pull-ups. Sprint to the top of the hill/steps. Perform 20 push-ups. Get to the bottom of the hill/steps. Perform 20 rounds. Run 5 miles.

Friday: Total Body Circuit

1. Snatches w/rt. arm: 15 sec.
2. Squat w/kb racked in rt. arm: 15 sec.
3. Snatches w/lt. arm: 15 sec.
4. Squats w/kb racked in lt. arm: 15 sec.

Rest 15 sec.

5. Pull-Ups: 15 sec.
6. Hanging Leg Raises: 15 sec.
7. Push-Ups: 15 sec.
8. Mountain Climbers: 15 sec.
9. Burpees: 15 sec.

Rest 30 sec.

Perform 20 Rounds

Saturday: 12 mile march

Sunday: Rest and go to church

Train hard and smart and God Bless!