Harder to Kill: December 13th, 2016

Categories: Fitness, Harder to Kill

Source: Pinterest

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.

Tuesday, December 12th, 2016

• Warmup: 400m run or 500m row
• Strength: 
  • 3-3-3-3-3 BB shoulder press, increasing in weight
  • 3-rep max weighted pullup, as heavy as possible
  • 2 sets of 20 good mornings
• Conditioning:
  • Exercise bike intervals:
    • 10 rounds of :30 hard and :30 moderate pace.  Set the display to track revolutions per minute and on the “hard” intervals keep your RPM’s high, and on the “moderate” interval time take 10-20 rpm’s off of that.  For example, if a hard pace for you is 90 RPM’s, do that during the harder interval, then back off to at least 70 RPM’s, but no lower.
  • 3×15 hanging leg raises
  • 3×50 flutter kicks

https://youtu.be/AcoCFvvJ_T0