Pavel's Force Recon Workout

I loved this workout! Pretty much all my favorite exercises thrown together. Made a few modifications( of course....) but did the first day fairly standard issue and it was fine. Trained with Joe and pushed his butt. He's WAY stronger than he is working. He's too nice to himself.thats gonna change.

Force Recon day one.

two kb clean and press/tactical pullups
2/26x5 5 reps these are supposed to be weight but just did weighted sat.
2/36'sx5 pullups with decent pause at bottom and chin over bar( barely)
2/44'sx5x5 supersetted with same 5x5 in pullups. pretty strong. good pace


2 kb front squat
2/26'sx5
2/36x5x5 with one sec pause. these suck. havent done squats of any kind in awhile and I dont miss them. have to go wide and push back or my knee locks up. so Ihave to lean more and theleft shoulder adjusts. not good. did them but fighting my joints the whole time. Replace these with lunges. Pavels workout has front squats in each workout,just with a different rep load. I will do that with lunges .


snatch /hanging leg raise

snatch:44x4/5
53x5 yes! strongest set of all.
raise straight knees( almost) x5x5 man these brought back memories. they are easy for me. really helps to have light legs! LOL!! good combo though. we are moving qucikly.

two hand swings

was going to do farmers walk but it was POURING so I did light swing with short rest periods.

36#x3x20 reps
it aint the weight its the rep. I die after fifteen with ANYTHING. Its al lthat fast twitch, white fiberthat fatigues so fast, yeah thats the reason......

datsit.