Starting January-Force Recon workout

On the RKC forum, Pavel posted a Force Recon workout. Some of my fellow RKC's have already begun to start this training routine. I plan on starting next week. Here it is, give it a shot.

TUESDAY:

Superset

Weighted pullups- 12kg- 5x5

C & P - Dble 24kg - 5x5

Rock bottom front squats w/ a 1 second pause- Dble 24kg- 5x5

Superset

Snatch: 32kg 5/5x5

Strict hanging leg raise 5x5

THURSDAY:

Superset

Single arm C & J- 24kg- 10minute (never put the bell down)

Heavy abs-fighter situps-5x5

Superset

Pullups- 100 total

Front squat-Dble 24kg-10 reps every time you let go of the bar.

Superset

Snatch-24kg- 10/10x5(100)

100 yard jog x 5

ENJOY THE PAIN!!!