Killed The Force Recon Workout Last Week!
Great week of training! Strong, Light and Powerful! That's how I felt all week. I sat around 182 all week and cheated one day on Warrior Diet with a lunch on Wednesday due to a board meeting at work. This was my worst day of training. I felt nauseous after eating and felt lethargic and withdraw all during training. My body is definitely adapting to the daily fasting.
Monday - 12/15/08
Strength Circuit w/ Class:
5x3 of the following:
Front Squat - Double 40kg
Weighted Pull Up - 20kg
Dead Lift - 385lbs
Weighted Elevated Push Up - 115lbs on back
Tuesday - 12/16/08
Force Recon - Day 3
Superset:
Weighted Pull Up - 5x5 - 16kg on Foot
Clean & Press - 5x5 - Double 28kg
Front Squat - 5x5 - Double 32kg
(Rock Bottom w/ 1 second pause)
Superset:
Snatch - 5x5 - 32kg
Strict Hanging Leg Raise - 5x5
Wednesday - 12/17/08
Active Recovery:
Kettlebell Progressive Complex
Done w/ 16kg
3xL/R w/ 25 Push Ups Between Rounds
Swing, Clean, Squat, Snatch, Press, 1/2 Kneeling Press, Arm Bar Press x3, TGU
Thursday - 12/18/08
Force Recon - Day 4
Clean and Jerk - 10 Minutes
1 - Arm - 32kg for 1st 5 min., 28kg for last 5 min. (only put bell down to switch sizes.)
Fighter Sit Ups - 5x5
Superset:
100 Tactical Pull Ups (Used a Monster Mini Jump Stretch band after I hit 60)
Front Squats - Double 24kg - 10x each time I let go of the bar (took 8 sets of pull ups to complete)
Superset:
Snatch - 24kg - 5x10/10
100m Jog - 5x
The Force Recon workout Pavel wrote is the bomb! This ends week two of the brutality, but I was able to dramatically increase the weight I used from last week and decrease the amount of time the workouts took to complete.
Not sure what's going on physiologically, but I've maintained my weight all week and increased my strength and stamina without eating ANYTHING during the day (with the exception of Wed. and I felt like crap for it). No matter what, I'm digging the results!
Kevin got a new stock pile of 60 Penny Nails for some bending fun. One day I plan on trying to bend (X) number of nails for time. I've never tried it before like that, but Adam Glass is definitely inspiring enough to try it. I just need to pick a fresh day when wrists and hands aren't so sore.
Monday - 12/15/08
Strength Circuit w/ Class:
5x3 of the following:
Front Squat - Double 40kg
Weighted Pull Up - 20kg
Dead Lift - 385lbs
Weighted Elevated Push Up - 115lbs on back
Tuesday - 12/16/08
Force Recon - Day 3
Superset:
Weighted Pull Up - 5x5 - 16kg on Foot
Clean & Press - 5x5 - Double 28kg
Front Squat - 5x5 - Double 32kg
(Rock Bottom w/ 1 second pause)
Superset:
Snatch - 5x5 - 32kg
Strict Hanging Leg Raise - 5x5
Wednesday - 12/17/08
Active Recovery:
Kettlebell Progressive Complex
Done w/ 16kg
3xL/R w/ 25 Push Ups Between Rounds
Swing, Clean, Squat, Snatch, Press, 1/2 Kneeling Press, Arm Bar Press x3, TGU
Thursday - 12/18/08
Force Recon - Day 4
Clean and Jerk - 10 Minutes
1 - Arm - 32kg for 1st 5 min., 28kg for last 5 min. (only put bell down to switch sizes.)
Fighter Sit Ups - 5x5
Superset:
100 Tactical Pull Ups (Used a Monster Mini Jump Stretch band after I hit 60)
Front Squats - Double 24kg - 10x each time I let go of the bar (took 8 sets of pull ups to complete)
Superset:
Snatch - 24kg - 5x10/10
100m Jog - 5x
The Force Recon workout Pavel wrote is the bomb! This ends week two of the brutality, but I was able to dramatically increase the weight I used from last week and decrease the amount of time the workouts took to complete.
Not sure what's going on physiologically, but I've maintained my weight all week and increased my strength and stamina without eating ANYTHING during the day (with the exception of Wed. and I felt like crap for it). No matter what, I'm digging the results!
Kevin got a new stock pile of 60 Penny Nails for some bending fun. One day I plan on trying to bend (X) number of nails for time. I've never tried it before like that, but Adam Glass is definitely inspiring enough to try it. I just need to pick a fresh day when wrists and hands aren't so sore.
Labels: force recon workout, Kettlebells, Lone Star Kettlebell, Nail Bending, RKC, Warrior Diet
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