Inspiration-2: Force Recon Workout

http://www.powerathletesmag.com/archives/Girevik/First/interview.htm
Pavel: Kettlebell training has been documented to improve a soldier's 'ends of spectrum' PT. Following is such a workout I designed for a friend in the Force Recon:

Monday

• Weighted pullups -5x5
• Alternate the pullups with cleans and presses (military, not push presses!) -2x24kg KBs, also 5x5
• Rock bottom front squats with a one second pause -2x32kg KBs -5x5
• Snatch with a 32kg KB -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 KB -10 min, play it by ear
• Heavy abs -5x5
• Pullups -100 total
• Alternate with front squats, sets of 10 with 2x24kg KBs
• Snatches or swings with a 24kg KB -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

• Start over.

After three weeks reduce the reps by 50% for a week -very important!