Harder to Kill: 12/5/2016

Categories: Fitness, Harder to Kill

Source: DVIDS

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.

Monday, December 5th, 2016

• Warmup
  • Run 400 meters, then do 3 rounds of 10 lunges (per leg), 10 air squats, and 10 pushups
• Strength
  • Back squats
    • Every minute, on the minute, for 20 minutes, do 1 back squat.  Begin at 50% of your 1rm and add 5-10 pounds per lift.  If you fail to lift the weight during the set, remove 50 pounds or 25%, whichever is greater, and continue the workout.
  • Single-arm kettlebell overhead press, 5 sets of 8 reps per arm, as heavy as possible
  • Front rack kettlebell lunges, 50 feet, 4 sets.
• Conditioning
  • 12 minutes of:
    • :30 on, :30 off of kettlebell snatches. Alternate arms as many times as needed. You can either use a weight you can keep moving for the whole 30 seconds, or a weight that poses a challenge and makes you move explosively.  Remember, you get 30 seconds of rest after each set.  If you are uncomfortable with the kettlebell snatch, you can use a dumbbell or do one-arm swings instead.
• Core: 3 sets of max leg raises in one minute, hanging from a pullup bar.