FitnessHarder to Kill

Harder to Kill: Wednesday, March 22, 2017

American Grit’s daily workouts are 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.  Being Harder to Kill isn’t just about lasting longer in a gunfight: it’s about becoming healthier, stronger and more resilient mentally and physically.

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.

Wednesday, March 22, 2017

  • Strength:
    • Kettlebell Turkish Get-ups
      • Work up to a max set of 3 linked together.  Perform at least 5 sets.
    • Sledgehammer strikes:
      • 7 per side, 3 rounds.  Strike a tire with a sledgehammer as hard as possible; use the flat side of the hammer.  These should be done with maximal force production.
      • If you do not have a sledgehammer, you can use a slam ball or a sandbag, but ensure that you are producing as much force as possible as quickly as possible.
  • Conditioning:
    • Kettlebell non-stop circuit for 21 minutes:
      • Use a lighter kettlebell than you think you will need.  The goal is to try to keep it moving continuously for 22 minutes.  You may rest the kettlebell in any resting position-the clean position, overhead, etc.
      • Have a running clock positioned where you can see it.
        • Minute 1: Kettlebell russian swings.
        • Minute 2: Clean (touch ground each rep)
        • Minute 3: Jerk
        • Minute 4: Snatch (touch ground each rep)
        • Minute 5: Windmill
        • Minute 6: Lunge clean (From a right-handed clean position, lunge back with your right leg until your knee touches the ground.  Simultaneously, bring the kettlebell down to the ground and touch it.  Then, explode back up into the clean position.
        • Minute 7:  Deadlift
    • If you have to put the kettlebell down, go ahead.  Use a very light kettlebell; this will get difficult fast!

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