Harder to Kill: December 6th, 2016

Categories: Fitness, Harder to Kill

Source: @military_training

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.

December 6, 2016

• Warmup:
  • Jump rope 3 minutes, then do ten upward and downward dog poses, then 10 broad jumps and 10 high jumps.
• Strength:
  • 3,3,3,3 power clean and jerk.  Put the bar down in between each set.  Go as heavy as possible.
  • 8×4 Bench Press, as heavy as possible.
• Conditioning: “Zombies”
  • Start a running clock.  Every three minutes, perform the following:
    • 5 power cleans (135/95), 5 front squats, 10 burpees.
  • Every three minutes, add 1 rep to each movement.  Thus, round 2 will involve 6 power cleans, 6 front squats, and 11 burpees; round 3 will involve 7 power cleans, 7 front squats and 12 burpees, and so on and so forth.
  • You may rest the remainder of each round.
  • Your score is the total number of rounds that you successfully make it through all three movements in.  For example, if you perform 12 power cleans, 12 front squats and 7 burpees within a round, your score would be the last round you made it to plus the reps you achieved today.
  • Post your rounds and reps to comments!  Let’s see how you do.
  • The workout is called “zombies” after the Call of Duty mode where each round more and more zombies come and try to kill you.