Ranger Workout of the Week

We will perform another 2 week mini cycle. We are going to stay with these mini cycles the rest of 2010. Always perform a dynamic warm up prior to all workouts and a static stretch post workout. Here we go.

Monday:

Bench Press: 4x8 (work up to 75% of 1 RM)

Squat: 4x8 (work up to 75% of 1 RM)

Circuit:

Dumbbell Bench Press: 10 reps
Dumbbell Rows: 10 reps

Leg Extension: 10 reps
Leg Curl: 10 reps

Triceps Push Downs: 10 reps
Biceps: 10 reps

Power Runner: 10 reps ea.
Single Leg Hip Raises: 10 reps ea.

Reverse Hypers: 10 reps
Wt. Hanging Leg Raises: 10 reps

Tuesday:

Run a 1 mile warm-up. Prowler or sled sprints: 12 rounds, 30 sec. on, 60 sec. off. Run 3 miles.

Wednesday:

Kettlebell O.H. See Saw Press: 4x8

Good Mornings: 4x8

Circuit:

Alt. Reverse Lunges: 10 reps ea.
Glute-Ham Raise: 10 reps

Dumbbell Bench Press: 10 reps
Pull-Ups: 10 reps

Prowler or Sled sprint: 20 yards
Reverse Sled Drag: 20 yards

Triceps: 10 reps
Biceps: 10 reps

Reverse Hypers: 10 reps
Wt. Ring Knee Cross Overs: 10 ea.

Thursday: Run a 1 mile warm up.

Suicide Snatches: Line up on the goal line with one 16kg or 24kg kettlebell. Perform 5 snatches with each arm, put the kettlebells down and sprint to the 10yd. line, touch the line and sprint back to the goal line. Perform 5 snatches with each arm, sprint to the 20 then back to goal line. Repeat until you cover 100 yards.

Run 3 miles.

Friday: Partners

1. Double Clean, Squat to Push Press: 5x5
2. Run 200 yards
3. Renegade Push-Ups (5/1): 5x5 (perform 5 push-ups/1 row ea. arm = 1 rep)
4. Run 200 yards
5. Box Jumps: 20 reps
6. Run 200 yards
7. Pull-Ups: 5x10
8. Run 200 yards
9. Prowler or Sled Sprint: 5 sets, 25 yards
10. Run 200 yards
11. Kettlebell Snatches: 5x5
12. Run 200 yards

Saturday: Run 5 miles or bike 20 miles

Sunday: Rest or go to church

Have a great week! NO EXCUSES!