A brillant session this afternoon. We followed a workout called Force Recon: A workout by Pavel Tsatouline: Here is the program unaltered
Force Recon: Workout - Extreme Endurance and Strength
Day 1
-Weighted pull-ups -5x5
-Alternate the pull-ups with cleans and presses (military, not push presses!) -2x24kg KBs, also 5x5
-Rock bottom front squats with a one second pause -2x32kg KBs -5x5
-Snatch with a 32kg KB -5 sets, hard but not to failure
-Alternate the snatches with strict hanging leg raises -5 sets
Day 2- rest Day 3
-One arm C&Js with a 32kg KB -10 min, play it by ear
-Heavy abs -5x5
-Pull-ups -100 total
-Alternate pull-ups with front squats, sets of 10 with 2x24kg KBs
-Snatches or swings with a 24kg KB -alternate sets of 10-20 with 90m jogs (not sprints! the jog is for recovery) for as long as you can handle it
-Cough up a hairball!
Day 4- rest Day 5 Start over
Start over.
After three weeks reduce the reps by 50% for a week -very important!
Use weights you can handle! Build up to the weights listed.
This is what i handled we only did Day1
Clean and Military Press 1x24kg Kbell alternated with 8kg Pullups 5x5; 1min rest between sets
I did 1-arm clean n mil press 5each side and 8kg for the pullups
Front Squats
5set x 5reps 2x24kg Kbells - these felt comfortatable
Snatches 5sets with the 32kg- 5/5, 5/5, 6/5, 5/4, 1/0 (killers, my grip was failing) alternating each set with full strict hanging leg raises.
And wrapped up with some H2H drills.
--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....
Force Recon: Workout - Extreme Endurance and Strength
Day 1
-Weighted pull-ups -5x5
-Alternate the pull-ups with cleans and presses (military, not push presses!) -2x24kg KBs, also 5x5
-Rock bottom front squats with a one second pause -2x32kg KBs -5x5
-Snatch with a 32kg KB -5 sets, hard but not to failure
-Alternate the snatches with strict hanging leg raises -5 sets
Day 2- rest Day 3
-One arm C&Js with a 32kg KB -10 min, play it by ear
-Heavy abs -5x5
-Pull-ups -100 total
-Alternate pull-ups with front squats, sets of 10 with 2x24kg KBs
-Snatches or swings with a 24kg KB -alternate sets of 10-20 with 90m jogs (not sprints! the jog is for recovery) for as long as you can handle it
-Cough up a hairball!
Day 4- rest Day 5 Start over
Start over.
After three weeks reduce the reps by 50% for a week -very important!
Use weights you can handle! Build up to the weights listed.
This is what i handled we only did Day1
Clean and Military Press 1x24kg Kbell alternated with 8kg Pullups 5x5; 1min rest between sets
I did 1-arm clean n mil press 5each side and 8kg for the pullups
Front Squats
5set x 5reps 2x24kg Kbells - these felt comfortatable
Snatches 5sets with the 32kg- 5/5, 5/5, 6/5, 5/4, 1/0 (killers, my grip was failing) alternating each set with full strict hanging leg raises.
And wrapped up with some H2H drills.
--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....