Ranger Workout of the Week

We are going to deload this week and get ready for Jan. 4th 2010. We will start a new cycle then. Perform a dynamic warm up prior to each training session and a static stretch post workout. I hope you had a great Christmas!

Monday:

Bench Press: 2x10 @ 65%

Squats: 2x10 @ 50%

Circuit:
Band Flys: 30 reps
Band Reverse Flys: 30 reps

Leg Extension: 10 reps
Leg Curl: 10 rep

Band Push Downs: 30 reps
Band Curls: 30 reps

Reverse Hypers: 20 reps
Hanging Leg Raises: 20 reps

Perform 2 rounds!

Tuesday:

Run a 1 mile warm up. Perform 10 rounds of Prowler sprints or sled sprints with heavy weight. 15 seconds of work and a 45 second rest. Run 3 miles, then stretch.

Wednesday:

Double Kettlebell Overhead Press: 2x10

Straight Bar Dead Lift: 2x10 @ 50%

Circuit:
Band Bench Press: 30 reps
Band Throat Pulls: 30 reps

Glute-Ham Raise: 10 reps
Seated Bag Push or Reverse Sled Drag: 20 yards

Band Kick Backs: 30 reps
Elbows Up Band Curls: 30 reps

Reverse Hyper: 20 reps
Weighted Ring Knee Cross Overs: 20 reps

Perform 2 Rounds

Thursday:

Run 1 mile. 5 hill sprints at 50 yards at 100% effort. Rest 3 min. Perform 5 sets. Run 3 miles.

Friday:

SSST; 10 minutes of kettlebell snatches with a 24kg kettlebell.

Saturday: Run 5 miles

Sunday: Off Go to church!