Harder To Kill: 11/25/2016

Categories: Fitness, Harder to Kill

The only person stopping you is yourself. Source: American Shooting Journal

American Grit Fitness is designed to make you harder to kill.

We combine old-school weightlifting with new-school strength and conditioning principles in order to maximize your time spent inside (or outside) the gym. You’ll squat, run, jump and throw weight around to ultimately become a faster, fitter you.

If it’s your first day here, jump in and hit the workout, or start from Day 1 of this cycle.  Either way, you’ll see strength, speed and stamina gains.

Note: Thursday and Sunday are rest days.  There will not be a workout posted on those days.

Day 4

• Warmup:  3 rounds of 10 back extensions, 10 hanging leg raises, 10 air squats and 10 pushups, at your own pace.
• Strength:  
  • Find a heavy thruster.  This means attempting to find the heaviest weight you can pick up from the ground into a full squat clean and push press overhead in one movement.  See the attached video for instructions.  Take as much time as you need.
  • After then, perform 5 sets of 3 push press, working up in weight.
  • After that, perform 5 sets of 5 strict weighted pullups (or assisted/banded pullups).
• Conditioning:
  • Every minute on the minute for 30 minutes, perform the following exercises, alternating between the two every minute:
    • On odd minutes, 10 kettlebell thrusters, either hand.
    • On even minutes, 3 bench press, heavy-ish.
• Cooldown: 500m row.