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    Russian Grad Workout

    The Russian Grad Workout

    Nathanael Morrison, RKC

    I have revamped The Pararescue Graduate Workout to include Kettlebells and high-tension techniques. ENJOY!


    Monday: PT Evaluation
    Kettlebells/Cals: Pull-ups w/24kg x10; Pistols x25; Pull-ups x25+; Snatches w/24kg x24+
    3-Mile Run: 21 min or less
    Swim: 2000m in under 39:00min (40 laps in a 25m pool)(freestyle or finning)

    Tuesday: Water Confidence & Kettlebells

    Water Confidence Drills
    *Underwaters 6 x30m (2-min rest interval)
    *Mask & Snorkel (side) 2 x25m (2-min rest)
    *Mask & Snorkel (front) 1 x35m
    *Buddy Breathing 2-min (Full harassment)
    *Treading Water (hands up) 2 x 3.5min (1 min rest)
    Knots 1 x2 Knots Per Breath & 1x 3KPB
    Bobbing 1-min fins on feet & 3-min w/fins on hands (Full Gear)
    Equipment Recovery 2 x1-min Treading (Full Gear)
    Weight Belt Swim 1 x 10min (16lbs)
    *Ten ups 1 x20m

    * To be completed when instructor is not present at the pool
    -Full Gear is: Twin-80 Tanks, 16lb weight belt, Mask, Fins, BDU’s (on occasion)
    -2-knot series is two ropes, two knots: Girth Hitch and Bowline. 3-knot series is two ropes, 3 knots: Girth Hitch, Bowline, and Square Knot.

    Jump Rope: 5 min
    Kettlebell Circuit: Windmills x5 per side
    -Do 1-5 circuits- Limbo Lunge w/16-24kg x5
    -Start slow- Side Press x5 per side
    Turkish Get-up x5 per side
    Pistols x5-25 per leg (with or with out weight)
    Front Squat x5-50
    Alternating Cleans x5-50
    Snatches w/16kg x10-25
    Pulls-ups/Chins: Bodyweight Ladders x3
    Abs: Janda Sit-ups 5x5
    Pushups: Clapping bodyweight pushups 3x10


    Wednesday: Kettlebells, Run, & Swim

    Jump Rope: 5 Min
    Pull-ups: 16kg x1/2 RM (if Rep Max is 10, do 5-7)
    24kg x1/2 RM
    Bodyweight to nipple line, stop just short of failure (2-3 reps)
    24kg, stop just short of failure (2-3 reps)
    Kettlebells: Windmills x5 with 16kg in other hand
    -1-5 circuits- Limbo Lunge w/ 16kg x3
    Pistols w/ 16-24kg x3-5
    Snatches w/24kg xRM (end of good form) per arm (switch arms every 5-10 reps)
    KB Row w/32kg x10
    Abs: Janda Sit-ups, 3x5 (sets x reps)


    Run: 30:00 min x8:00 pace

    Swim
    Fin Swim: 1500m with rocket fins x27:00min
    Rest & Stretch: 10:00 min.
    Swim Training: 4 x100m (3.5min rest)
    2 x200m (5min rest)
    4 x100m (3.5min rest)
    2 x50m (:45sec rest)


    Thursday: Intervals & Cals

    Jump Rope: 5 min
    Kettlebell Circuit: Windmills x5 per side
    -Do 1-5 circuits- Limbo Lunge w/16-24kg x5
    -Start slow- Side Press x5 per side
    Turkish Get-up x5 per side
    Pistols x5-25 per leg (with or with out weight)
    Front Squat x5-50
    Alternating Cleans x5-50
    Snatches w/16kg x10-25
    Pulls-ups/Chins: Bodyweight Ladders x3
    Abs: Janda Sit-ups 5x5
    Pushups: Clapping bodyweight pushups 3x10


    INTERVALS:

    () = Reduced version

    Jog ½ mile, light stretching x5min
    220’s: 8 (6) x :40sec (jog to start line and start again)
    440’s: 6 (4) x :75sec (Jog 220, walk 220, restart)
    880’s: 4 (2) x 2:45-3:00min (walk 440 and restart)
    1 Mile: 2 (1) x 6:35min (walk 440 and restart)
    REST x5 min.
    2 Mile: 1 x 8:00-8:15 pace (cool down run)

    Friday: Kettlebells, Run, & Water Con

    Kettlebells: Windmill w/24kg x5
    Do 1-3 Circuits Limbo Lunge w/16kg x3
    Pull-ups w/16 kg x5-10
    Bottoms-up cleans w/24kg x5
    Jump Shrugs w/16kg x5


    Run: 65-75min (7-10 miles)

    Water Confidence Drills

    *Underwaters 6 x30m (2-min rest interval)
    *Mask & Snorkel (side) 2 x25m (2-min rest)
    *Mask & Snorkel (front) 1 x35m
    *Buddy Breathing 2-min (Full harassment)
    *Treading Water (hands up) 2 x 3.5min (1 min rest)
    Knots 1 x2 Knots Per Breath & 1x 3KPB
    Bobbing 1-min fins on feet & 3-min w/fins on hands (Full Gear)
    Equipment Recovery 2 x1-min Treading (Full Gear)
    Weight Belt Swim 1 x 10min (16lbs)
    *Ten ups 1 x20m

    * To be completed when instructor is not present at the pool

    -Full Gear is: Twin-80 Tanks, 16lb weight belt, Mask, Fins, BDU’s (on occasion)
    -2-knot series is two ropes, two knots: Girth Hitch and Bowline. 3-knot series is two ropes, 3 knots: Girth Hitch, Bowline, and Square Knot.

    Saturday: Kettlebells, Run, & Swim

    *NOTE* If performing a road race, skip the KB and swim and win the race! Otherwise, follow the below.

    Jump Rope: 5 Min
    Pull-ups: 16kg x1/2 RM (if Rep Max is 10, do 5-7)
    24kg x1/2 RM
    Bodyweight to nipple line, stop just short of failure (2-3 reps)
    24kg, stop just short of failure (2-3 reps)
    Kettlebells: Windmills x5 with 16kg in other hand
    -1-5 circuits- Limbo Lunge w/ 16kg x3
    Pistols w/ 16-24kg x3-5
    Snatches w/24kg x RM (end of good form) per arm (switch arms every 5-10 reps)
    KB Row w/32kg x10
    Abs: Janda Sit-ups, 3x5 (sets x reps)


    Run: Fartlek or cross-country run. (Minimum 4 miles)

    Swim: Light swim, 1000m.
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