ArmyRanger.com

Rangers,

inter06 and myself are all ready to graduate. inter06 passed his retest and we both completed the ruck with no problem. We both are a little sore but it feels great. Since he is a medic he will stay at the ROC for awhile but I am headed to Savannah. It feels good to go exactly where I ...

Rangers,

Just a quick update. I passed the 5 miler and the History test and met up with the other guys that are on the website and in my RIP class. It is cool that Inter06 is in the class with me. He is a good dude. All I have to go now is the 12 miler. I get my battalion assignment on Tuesday and ...

Rangers,

Completed week 2 and finished cole range for RIP. Just staying on track to graduate. My class is the last RIP class until is switches over to the RASP program. Now it is 8 weeks long but guys who go through it will be much more prepared to operate in the Regiment. I still have a history ...

Since RASP is a new program the first class begins in january. So you will have plenty of time in RASP pending to workout and get into good shape. Audie Murphy gym is a dream come true for the workouts posted on here and the more crossfit/militaryathlete style gym sessions. Don't get complacent ...

Ranger Ndog275,

I am alittle behind on the posting, but keeping up with the workouts.

Monday:
Warm up: 5 Rounds
5x Turkish Getup@ 20kg Kettlebell
SAM - Shoulder Mobility Drill

Training:

(1) 11-10--9-8-7-6-5-10 (I did the last 4 sets in one because I was on a schedule.)
Dips
Dead Lift ...

Ranger Ndog275,


Warm up: 10-5-5

Burpee/Pull up Combo

Dumbbell Push Press


Training:


(1) Work up to 1RM Push Press 95lbsx7, 135lbsx5, 155lbsx3, 185lbsx2, 205lbsx1, 225lbsx1, 245lbsx1


(2) 10 Rounds

1x Push Press @ 225lbs x1x10- Went real heavy, and it was real tough.

8x Barbell ...

Ranger Ndog275,

Warm up: 5 minute step up @ 35#- Walked a mile to the gym so I was pretty warmed up by then.


Training:

(1) Work up to 1RM Front Squat 135lbsx5, 155lbsx3, 185lbsx2, 205lbsx1, 225lbsx1, Went for 245lbs but it was too much and I ended up dropping it.

(2) 10 Rounds

Front Sqat ...

Ranger Ndog275,

Warm up: 3 Rounds

Run 440m x3-all at a sub 6min pace.

15x Burpees x3


Training:


8 Rounds

Weighted situp @ 45# x10x8

5x Sandbag halfmoon @ 45# (This was the Bane of My Existance, I am really starting to dislike this exercise especially starting around the 6th round)

15x ...

Ranger Ndog275,

Warm up: 4 Rounds

1x Barbell Complex- 1x4

HUG - Hip Mobility Drill 1x4


Training:


(1) Work up to 1RM Squat Clean-135x3, 155x3, 185x2, 205x1, 225x1



(2) 10 Rounds

1x Squat Clean @ 210lbs- Not my day for the clean. I had to attempt the lift a total of 14 times to get a ...

Ranger Ndog275,

The Plank Walk up is on the MA.com website.

http://mtnathlete.com/subpage_details.p ... page_ID=14" onclick="window.open(this.href);return false;

Ranger Ndog275,


Warm up: (1) 5 Rounds

SAM - Shoulder Mobility drill-used resistance band

5x Alligator Push ups

5x Overhead Squat @ 45# 5x4, 1 set using 100lbs x5


Training:


(1) Work up to 1RM Bench Press 135x5, 185x5, 225x3, 275x1, 315x1, 365x1, Went for 405 again but couldn't get it ...

Ranger Ndog275,

Warm up: 3 Rounds
90sec Jump Rope
5x Turkish Get up each shoulder @16kg x5x3
10x Jumping lunge each leg (20x total) x20x3

Training:

(1) 12 Rounds
30 second jingle jangle in Kit-Used a weight vest @50lbs
30 second rest
-Felt like a turtle the last few sets. Tougher than it ...

Ranger Ndog275,


Warm up: 5 Rounds
Dead Lift @ 135 x10x5
Dumbbell Push Press @ 25lbs x10x5
Situps x10x5

Training:

(1) Work up to 1RM Dead Lift-185lbsx3, 205lbsx3, 245lbsx1,295lbsx1,315lbsx1,345lbsx1
-With all the Pull exercises lately I couldn't reach my last 1RM on the Deadlift which kinda ...

Ranger Ndog275,

Went with the Tactical workout today, but added some interval training.

Warm up: 10, 9, 8, ...1
-Thrusters @ 45lbs
-Situps

1/4mile sprint x4 (6mph pace or faster)
500m Row x4

Training: 3rds
Clean-@135lbs x15x3
-Since this was a grind I Cleaned the weight dropped it to the floor ...

Ranger Ndog275,


Warm up: 4 Rounds

1x Barbell Complex x4-65,95,105,120

HAM - Hip Mobility Drill x4


Training:


(1) Work up to 1RM Squat Clean + Push Press- 135x2,155x2,185x1, 205x1, 225x1

(2) 10 Rounds

1x Squat Clean + Push Press @ 205lbs x1x10

5x Ankles-to-Bar x5x10


(3) 5 Rounds ...