Ranger Workout of the Week

New Cycle! This will be a 5 week cycle with 4 weeks of work and a week of delaoding. Perform dynamic warm-up prior to all training sessions. Here we go.

Monday:

6 Sec. Eccentric Bench Press: 4x5@60%

Cambered Bar Box Squats: 4x5@55%

Circuit:
1 Arm D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Rows: 25 reps
Glute-Ham Raise: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Tuesday:

Run a 1 mile warm-up. Perform 15 rounds of Prowler or Sled Sprints. 30 sec. on, 60 sec. rest. Run 3 miles.

Wednesday:

Double Overhead Kettlebell Press; 4x5

Bulgarian Split Squats: 4x5

Circuit:
Dumbbell Bench Press: 8 reps
Good Mornings: 10 reps
Weighted Pull-Ups: 5 reps plus 5 reps no wt.
Kettlebell Swings: 20 reps
Dumbbell Laterial Raise: 15 reps
Iso Push-Up Hold: 45 sec.
Superset
Bar Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Thursday:

1 mile run. Find a hill or long steps. 10 sprints at 100% effort. Run 3 miles.

Friday:

1/4 mile Run
Push Press Squat: 20 reps
KB Snatch Rt. 20 reps
KB Snatch Lt. 20 reps
Push-Ups: 20 reps
Pull-Ups: 20 reps

Perform 4 rounds

Saturday: Run 5 miles

Sunday: Rest and go to church!

NO EXCUSES!