Ranger Workout of the Week

I was early last week, late this week. NO EXCUSES! We are in week 3 of a 5 week cycle. Remember to perform a dynamic warm up prior to each training session and a static stretch post training. Here we go! NO EXCUSES!

Monday:

Floor Press: 4x3 (work up to 75-80%)

Box Squats: 4x3 (work up to 65-70%)

Circuit:
Incline D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Rows: 25 reps
Hip Raises: 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. 15 sec. on, 45sec. rest. Run 3 miles.

Wednesday:

Double Overhead Kettlebell Press; 4x2

Rack Pulls: 4x3 (work up to a 3 rep max)

Circuit:
Dumbbell Bench Press: 8 reps
Bulgarian Split Squats:; 5 reps
Weighted Pull-Ups: 2 reps plus 5 reps no wt.
Glute-Ham Raise: 10 reps
Bent Over Laterial Raise: 15 reps
Iso Push-Up Hold: 75 sec.
Superset
Bar or Ring 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:

30/30

1. Double Cleans
2. Push Press Squats
3. Pull-Up Burpee
4. Ring Push-Ups
5. Seated Bag Push
6. Prowler Sprint
7. Sled Sprint
8. Heavy Rope
9. Plank

Perform 3 rounds at 100% effort!

Saturday: Run 5 miles

Sunday: Rest and go to church!