Ranger Workout of the Week

We are in week 4 of a 5 week cycle. Last work week of the cycle. Next week we will deload. 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: 4x2 Start with 65% and work up to 75% of 1RM

Eccentric Squats W/Chains: 4x2 Start with 55% and work up to 70% 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 15 sec. on, 45 sec. off. 100% effort is critical in this drill. If someone doesn't give 100%, stop the drill and start over. We will do 20 rounds.

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

Sled Sprint: 15 sec.
Rope Climb: 15 sec.

Switch after each set. Perform 20 total sets. Have Fun!

Wednesday: Total Body

Single Arm Overhead Kettlebell Press; 4x1

Good Mornings Squats: 4x3 Work from 50% to 60% of Squat 1RM.

Circuit:

Dumbbell Bench Press: 10 reps
Pistol Squats: 3
Weighted Pull-Ups: 1 rep plus 5 with no weight
Heavy Prowler or Sled Sprint: 20 yards
Dumbbell or Kettlebell Shrugs: 25 reps
Iso Push-Ups Hold for 45 sec. SS Band Push Downs: 20 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.
A little added fun! Perform 15 snatches per arm before each set. You're welcome.

Friday: Total Body Circuit

You will need as heavy a kettlebell as you can handle for 10 snatches in perfect form. This is a 30/30 workout. 30 work, 30 rest.

1. Jump Rope w/weighted rope
2. Kettlebell Snatch w/rt. arm
3. Kettlebell Snatch w/lt. arm
4. Sled or Prowler Sprint
5. Ring Push-Ups
6. Pull-Ups
7. Prone Knee Cross Overs
8. Plank
9. Floor Wipers
10. Hanging Leg Raises

Perform 4 Rounds!

Saturday: 5 mile run

Sunday: Rest and go to church

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