Harder to Kill: December 26th, 2016

Categories: Fitness, Harder to Kill

Source: Fem Competitor

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 26th, 2016

• Warmup: It’s squat day!  Warmup by performing 20 burpees, then holding a squat for 2 minutes.  Use a kettlebell if you have to.
• Strength: 
  • Kettlebell Goblet Squats, 5 x 15.  Use a heavier kettlebell each time you complete a set.  These should help you get nice and warmed up for the back squats
  • Back squats: Work up to a heavy single (not necessarily a total max, but near it: 90-95%, or 100%, if you’re feeling froggy), then drop 20% off of the weight and perform one set of 10.  This should be a tough effort; stay under the bar!  You can do it.
• Conditioning:
  • 5 x 30 second rounds of each exercise with 1 minute of rest between each effort, and 3 minutes of rest between each exercise.  These are ABSOLUTE MAX efforts, so treat them as such!
    • Suicide Sprints (sprint 10m, then back to start, then 20m, back to start, then 30m, back to start, until the 30 seconds is up)
    • Burpee box jumps
    • Dumbell snatch, 40#
    • Hammer swings (hit a tire with a sledgehammer; if you don’t have a tire or a sledgehammer, you can substitute with ball slams, sandbag slams or some other weighted object that can be throw onto the ground)