Ranger Workout of the Week

We are in week 2 of a 5 week cycle. Let's get to the workout.





Monday: Total Body

Floor Press: 5,3,2,1 (perform a 1 rep max on the last set)

Squats W/Chains: 4x3 80% w/40lbs of chains

Circuit:

Alt. Dumbbell Press: 10 reps
Glute-Ham Raise: 10 reps
Dumbbell Rows: 20 reps
Leg Curls: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 10 reps
Biceps: 15 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Tuesday: Set the squad up on the following stations, 2 people per station.
1. Tire Flip
2. Burpee/Push-Ups
3. Burpee/Pull-Ups
4. Rope Climb
5. Sled Sprint

30/30: Perform exercise for 30 sec. Rest 30 sec. and proceed to the next exercise. Rest 2 min. between rounds. Perform 10 rounds.

Wednesday: Total Body

Single Arm Overhead Kettlebell Press; 4x3

Good Mornings: 4x5

Circuit:

Dumbbell Bench Press W/Pause: 10 reps
Pistol Squats: 3 reps
Weighted Pull-Ups: 3 reps
Walking Lunges: 20 yards
Alternating Up-Right Row W/Kettlebell: 15 reps
Close Grip Bar Push-Ups: Max reps
Biceps: 15 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Thursday: 1 mile warm up run. Weighted hill sprints W/ 30 lb. Xvest. Sprint up and walk down. 3 mile run.

Friday: Total Body Circuit

1, 16 or 24kg Kettlebell; Set up 12 cones at 20 yards a part. Perform the series of exercises at each cone and perform walking lunges between the cones. Start with your right arm.

1. Kettlebell Snatch: 5 reps
2. One Arm Push Press Squat: 5 reps
3. One Arm Kettlebell Row: 5 reps
4. Push-Ups w/hand on Kettlebell: 5 reps
5. One Arm Power Pull: 5 reps
Repeat with left arm. Lunge to first cone and repeat.

Saturday: 5 mile run

Sunday: Rest and go to church

Have a great week! Train hard and smart! NO EXCUSES!

Ranger Workout of the Week

This week we are starting a new 5 week cycle. We will lift heavy on our core lifts and utilize higher reps on our auxiliary lifts. We will change core lifts every 2 weeks. We will deload on week 5. Remember to perform a dynamic warm up prior to each workout and a post workout static stretch. Here we go! NO EXCUSES!

Monday: Total Body

Floor Press: 5,3,2,1 (perform a 1 rep max on the last set)

Squats W/Chains: 4x5 70% w/40lbs of chains

Circuit:

Alt. Dumbbell Press: 10 reps
Glute-Ham Raise: 10 reps
Dumbbell Rows: 20 reps
Leg Curls: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 10 reps
Biceps: 15 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Tuesday: Set the squat up on the following stations, 2 people per station.
1. Sled Sprints
2. Burpee/Push-Ups
3. Burpee/Pull-Ups
4. Rope Climb
5. Concept 2 Rower

30/30: Perform exercise for 30 sec. Rest 30 sec. and proceed to the next exercise. Rest 2 min. between rounds. Perform 10 rounds.

Wednesday: Total Body

Single Arm Overhead Kettlebell Press; 4x5

Good Mornings: 4x5

Circuit:

Dumbbell Bench Press W/Pause: 10 reps
Pistol Squats: 3 reps
Weighted Pull-Ups: 5 reps
Walking Lunges: 20 yards
Alternating Up-Right Row W/Kettlebell: 15 reps
Close Grip Bar Push-Ups: Max reps
Biceps: 15 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Thursday: 1 mile warm up run. Weighted hill sprints W/ 20 lb. Xvest. Sprint up and walk down. 3 mile run.

Friday: Total Body Circuit

2, 24kg Kettlebells

1. Run 1/4 mile
2. Push Press Squat: 10 reps
3. Rope Climb: 1 rep
4. Ring Push-Ups: 20 reps
5. Pull-Ups: 20 reps
6. Kettlebell Swings: 20 reps

Perform 4 round with as little rest as possible.
Run 1 mile.

Saturday: 5 mile run

Sunday: Rest and go to church

Have a great week! Train hard and smart! NO EXCUSES!

Setting the Standard as a Leader

This is an email I received today. This is good stuff! Check out the link at the bottom of the post. Have a great day! NO EXCUSES!

Some people choose a leadership role or create one when they start a company. Some are asked to supervise, while others are placed in charge with little choice in the decision. Some are just natural leaders who influence others – even though they have no official title. No matter how you find yourself in this position of power, you are a leader of people. You influence others. And with influence comes the responsibility to do what’s best for the organization and the people you lead. Others look to you to set the standard. They rightfully assume that your behavior is the example they should follow … that what you pay attention to is what they should focus on as well.

Here are a few things that you can and should do to set the proper tone (and standards) for your work group:
• Avoid skepticism – keep an optimistic outlook.

• Don’t pass the buck – take responsibility for ALL aspects of your job and leadership role.

• Own your mistakes – admit to them, fix them, and learn from them.

• Follow the rules – know your organization’s guidelines and the law … and follow them to the letter.

• Be credible – honor promises, commitments, and confidentiality.

• Celebrate successes – do right by those who DO RIGHT.

• Listen – always make an effort to hear and understand what others have to say.
Now comes the big question to ponder: If we polled all of the members of your work group, would they say that the behaviors listed above are things they’re learning from YOU?

By Linda Byars Swindling

http://wtt091608.us1.list-manage.com/track/click?u=8f89bce0be7e1813d8ad34042&id=097d81af20&e=46d0e11319

Ranger Workout of the Week

This week we will delaod. We have had 3 heavy weeks of training and need this delaod week. Stick to the workout and don't increase volume or intensity. Perform a dynamic warm up each day prior to training and a static stretch post workout.



Monday, Wednesday, Friday: Total Body

1. Walking Lunges with body weight: 20 yds.
2. Body Weight Squats: 20 reps
3. Pull-Ups: 10 reps
4. Push-Ups: 10 reps
5. Burpees: 10 reps
6. Pull-Ups: 10 reps
Perform 3 Rounds

TGU: 5 reps each side
Windmill: 5 reps each side

Tuesday, Thursday: Run 5 miles

Saturday: 12 mile march

Sunday: Rest

Are You Satisfied and Content?

In Webster’s dictionary the definition of satisfied is this; fulfill the needs and desires, fulfill the requirements of. Are you satisfied? Are you content with where you are at in all aspects of your life? You’re physical, spiritual and emotional? What is content? Webster’s definition is satisfied. What does the Bible say about being satisfied and content? Take a look at these two verses.

But godliness actually is a means of great gain when accompanied by contentment. For we have brought nothing into the world, so we cannot take anything out of it either. If we have food and covering, with these we shall be content. 1st Timothy 6: 6-8

Make sure that your character is free from the love of money, being content with what you have; for He Himself has said, "I WILL NEVER DESERT YOU, NOR WILL I EVER FORSAKE YOU," Hebrews 5:13

Ok, now that you are confused, let’s dig down and figure this out. Check out this verse.

Not that I speak from want, for I have learned to be content in whatever circumstances I am. Philippians 4:11

I interpret this as being content or satisfied in whatever your circumstance may be. That doesn’t mean you shouldn’t strive to become better. If my business isn’t where I want it to be, I should be thankful, content and satisfied with it, but not sit around and do nothing. If I don’t like the way my body looks or feels, I should be thankful and content that I’m alive and breathing and feel blessed to be an American, but it doesn’t mean that I’m not supposed to work to get better. I can be content as I’m out working to get more business or improve on my physical appearance, fitness and health.

This takes me to my next point. Don’t try to be something you’re not. Don’t try to be someone you’re not. Again, be content and satisfied with what and who you are. This doesn’t mean you shouldn’t try to become better. From a spiritual and physical perspective, I don’t feel we ever reach the pinnacle. This may seem harsh or may give the idea that it doesn’t matter how hard I try, I can never be good enough. Well, that’s wrong! It all goes back to being content in the circumstances you are in.

So what does all this have to do with training? I am a human performance coach and own Pro Performance. It has everything to do with training. Whether it is spiritual or physical training, we should strive to improve, get better, become stronger, be a better parent, a better spouse, a better employee, a better business owner, a better person. It’s all about competing. Life is a competition!

So how do we wrap this up? Simple, hard, intense and consistent work at whatever you are doing and be satisfied and content with what you have and who you are!
NO EXCUSES!

Ranger Workout of the Week

We in week 3 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: 4x2 @ 90% of 1RM

Squats: 4x2 @ 90% of 1RM

Circuit:

Dumbbell Bench Press: 8 reps
Pistol Squats: 3 reps each leg
Renegade Rows: 5 reps
Glute-Ham Raise: 10 reps
1 Arm Lat Pulls: 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 for 2 min. Perform 10 rounds. Run 1 mike. Stretch!

Wednesday: Total Body

Double Overhead Kettlebell Press: 4x2

Straight Bar Dead Lift: 4x2 @ 85% of 1 RM

Circuit:

1 Arm Dumbbell Bench Press: 8 reps
Pistol Squats: 5 reps each leg
Weighted Pull-Ups: 2 reps
Reverse Lunges: 5 reps
T-Bar Rows: 8 reps
Bar Push-Ups: max 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

30/30 30 sec. of work then 30 sec. of rest

Kettlebell Snatch rt. arm
Kettlebell Snatch lt. arm
Ring Push-Ups
Burpee Pull-Ups
Prowler or Sled Sprint
Push Press Squats
Hanging Leg Raises

Perform 4 Rounds with as little rest as possible

Saturday: 7 mile run

Sunday: Rest and go to church

Have a great week! NO EXCUSES!