Harder to Kill: December 12, 2016

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

https://youtu.be/fq127w6iSyE