Harder to Kill: Monday, January 16th, 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.

Monday, January 16th, 2017

• Strength:
• Tabata odd object squat. Think of this as both your warmup and a little bit of conditioning. Your job is to find an odd object that weighs at least 40 or 50 pounds, pick it up, and squat it some way. Perform it as a Tabata: :20 of work followed by :10 of rest for eight rounds.
• Back squat: find 20rm. This is going to hurt.
• "California strength death walk:" watch the video below. Hold two dumbbells in your hands. Take a step forward and perform a straight-legged deadlift with your legs slightly bent and one foot slightly forward, like in the video. Perform 12 reps on each leg and 3 sets total. Move up in weight if possible.
• Back extensions: 3 x 20
• Glute bridge: 3 x 15, with a barbell or weight
• Calf raises: 2 x 50, with weight, but relatively light weight. Calves take a very long time to tire out and work, especially for trained killers who run and ruck.
• Conditioning: 10 minutes of :45 hard, :15 easy on the exercise bike to finish off the legs and get the heart rate up a bit.

https://youtu.be/2o_lal2jpQc