Force Recon Workout

This is one of my favorite workout templates so I thought I would post it. It is one of Pavel's old routines...

Monday
-Weighted pullups -5x5
-Alternate the pullups with cleans and presses (military, not push presses!) -2x24kg kettlebells, also 5x5
-Rock bottom front squats with a one second pause -2x32kg kettlebells -5x5
-Snatch with a 32kg kettlebell -5 sets, hard but not to failure
-Alternate the snatches with strict hanging leg raises -5 sets

Wednesday
-One arm C&Js with a 32kg kettlebell -10 min, play it by ear
-Heavy abs -5x5
-Pullups -100 total
-Alternate the pullups with front squats, sets of 10 with 2x24kg kettlebells
-Snatches or swings with a 24kg kettlebell -alternate sets of 10-20 with 100 yd jogs (not sprints! the jog is for recovery) for as long as you can handle it -Cough up a hairball!

Friday
Same as Monday

Next Monday
Same as Wednesday

Go hard for 3 weeks and then back off for 1