Ranger Workout of the Week

We are in week 3 of a 5 week cycle. We will add some eccentric work in this week plus some band work. Remember to perform a dynamic warm up prior to each workout and a static stretch after. Have a great week and positive attitude. NO EXCUSES!





Monday: Total Body

Eccentric Bench Press w/Mini Bands: 4x3 Start with 60% and work up to 70% of 1RM

Eccentric Squats W/Chains: 4x3 80% Start with 50% and work up to 65% of 1 RM

Circuit:

See Saw Dumbbell Bench Press: 10 reps
Glute-Ham Raise W/Bands: 10 reps
Renegade Rows: 10 reps
Leg Curls W/6 sec. Neg.: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 10 reps
Biceps: 15 reps
Reverse Hypers: 10 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: You will need 4 sleds and 4 climbing ropes for this drill. This is for a squad of 8. If you have more men, you will need more sleds and ropes. Put 4 men on sleds and 4 on a climbing rope. We are going 30 sec. on, 60 sec. off. 100% effort is critical in this drill. If someone doesn't give 100%, stop the drill and start over. We will do 15 rounds.

Begin by warming up with a mile run and then a dynamic warm up.

Sled Sprint: 30 sec.
Rope Climb: 30 sec.

Switch after each set. Perform 15 total sets. Have Fun!

Wednesday: Total Body

Single Arm Overhead Kettlebell Press; 4x2

Good Mornings Squats: 4x5 Work from 45% to 53% of 1RM.

Circuit:

Dumbbell Bench Press: 10 reps
Pistol Squats Iso Hold: As long as possible
Weighted Pull-Ups: 2 reps
Heavy Prowler or Sled Sprint: 20 yards
Dumbbell or Kettlebell Shrugs: 25 reps
Iso Push-Ups Hold for 30 sec. SS Band Push Downs: 15 reps
Biceps W/6 sec. neg.: 10 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 and dynamic warm up. You will need a long hill or 100 steps. Sprint up hill or steps, come back down and run a hard 1/4 mile, sprint up hill or steps and rest 2 min. Perform 4 sets. Run a 2 mile cool down.

Friday: Total Body Circuit

You will need 2, 16 or 24kg Kettlebell; Set up 10 cones at 20 yards a part. Perform the series of exercises at each cone and perform walking lunges to the next cone. Sprint back to the start and perform prescribed number of pull-ups. You will perform 1 reps of each exercise at cone 1, two reps a cone 2, three reps at cone 3 and so on until you get to cone 10. The same holds true on the pull-ups. Good luck and have fun.

1. Double KB Swing
2. Double KB Clean
3. Double KB Push Press
4. KB Front Squat
5. Double KB Power Pull
6. Push-Ups on KB
Lunge to next cone, sprint back to start and perform pull-up, sprint back to next cone.

Saturday: 5 mile run

Sunday: Rest and go to church

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