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.

Last Week In Review:

Training was a little different as compared to last week. I started a Force Recon workout that was written by Pavel. This will be a staple Tuesday/Thursday workout for the fighters. The Force Recon workout looked like this.

Tuesday:
Superset:
Weighted Pull Ups - 12kg - 5x5
Clean and Press - Double 24kg - 5x5

Rock Bottom Front Squat w/ 1 second Pause - Double 24kg - 5x5

Superset:
Snatch - 32kg - 5/5x5
Strict Hanging Leg Raise - 5x5

Thursday:
Single Arm Clean and Jerk - 24kg - 10 minutes (never put the bell down)
Heavy Abs - Fighter Sit Ups - 5x5

Superset:
Pull Ups - 100 Total
Front Squats - Double 24kg - 10 Reps Every Time You Let Go Of The Bar
(This sucked! I managed the whole thing in 8 Sets - 100 Pull Ups, 80 Front Squats)

Superset:
Snatch - 24kg - 10/10x5 (100 total)
100 Yard Jog - x5

I was very fortunate to get an opportunity to meet up with a group of high school athletes and their coaches from Monterey High School here in Lubbock. There was about 60 kids, Freshman thru Juniors. They all plan on playing varsity football as Linemen or Linebackers next year. We worked on the Swing and Turkish Get Up. They did great and I think they'll really get a ton out of implementing the techniques I showed them in their program.

Afterward, I showed them a little steel bending with some 60 Penny Nails I brought. This was a lot of fun and they all wanted to take a crack at it and keep the nails I bent. Then they wanted to see me jump because I was talking to them about the benefits the Double KB Swing can have as an awesome hip developer for explosiveness. So, Coach brought out their Vertical Jump Kit and tested my hops for the first time since high school. My standing reach was 89" (7 feet, 5 inches). After a few attempts, my best jump was 123" (10 feet, 3 inches) for a standing vertical jump of 34". Not bad for a 31-year old that's 50 pounds heavier than his high school version.

Another notable PR happened Monday while doing Bottom's Up Presses. I hit the 36kg for 2 reps on the right and 1 on the left. I'm getting closer to that 40kg! Then I repped out the 32kg for 5 consecutive reps! I wish I had my video camera!...Next time!

I also hit a bending PR with a 5" piece of 1/4" Cold Rolled Steel. The equivalent of a Blue Nail, but an inch shorter. After about 6 hits, double overhand style, I got it to 90 degrees and finished it off to 1.5". This was by far my toughest bend!

Warrior Diet has been going pretty well. Adherence is about 95% during the week and about 80% on the weekends. I've trimmed down to about 182 pounds, give or take 3 pounds, from a steady 195. I definitely look more defined, mainly in the mid-section, so the abdominal fat loss has been a nice side effect. I think I'm going to keep it up until the end of the year. (I don't want to get so light I'll fly away, you know)