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Russian Grad WorkoutThe 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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