Harder to Kill: 12/12/2016

Categories: Fitness, Harder to Kill

Source: DoD

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 12, 2016

• Warmup: Jump rope tabata
  • 8 x 20 seconds of max effort followed by 10 seconds of rest
• Strength:
  • Monday is squat day!
  • Back squats
    • 3 sets of 12 reps at 70%
    • 2 sets of 8 reps @ 75%
    • 1 set of 6 reps @ 80%
    • 1 set of 4 reps @ 85%
    • 1 set of 2 reps @ 90%
  • Front squats:
    • 3 sets of 8 reps @ 70%
    • 2 sets of 6 reps @ 75%
    • 1 set of 4 reps @ 80%
  • Front rack lunges:
    • 3 sets of 10 reps @ as heavy as possible
• Conditioning
  • 3 minutes of burpees
    • Rest one minute
  • 3 minutes of double unders
    • Rest one minute
  • 3 minutes of as many rounds as possible of: 10 pullups and 10 pushups
    • Rest one minute
  • 3 minutes of turkish get-ups, 35#/24#
• Additional Strength:
  • 5 x 10 bicep curls (any kind)
  • 5 x 10 tricep pushdowns (or any other machine or weight-based tricep exercise