Charlie Mike: Day 2 - Max Back Squat, Metabolic Conditioning

You got through the first day—congrats! If you can do that, then you can definitely complete Charlie Mike.

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Wake up a little sore today? That should be expected. I'm asking a lot out of you this week, but you won't see change unless you challenge yourself. This week won't be easy—hell, the next six weeks won't be easy—but try to bring the same intensity to each and every workout. No excuses.

You'll start off today's workout by finding your 1RM for the back squat. You can use the same warm-up plan from Day 1 to get ready for your max attempts. Next, you'll move on to two more conditioning circuits. The circuits today focus primarily on the lower body. These circuits should be completed as quickly as possible, but without compromising form. Your goal is quality over quantity. If you feel your form slipping as you move through the workout, rest for 30-60 seconds between exercises. As you become stronger, you'll be able to get through each circuit without resting.

If any of these exercises look foreign to you, make sure to watch the videos in the exercise table below. For example, the glute-ham exercise is a great movement for the posterior chain, but it often gets confused with a lower-back extension—also a great movement, but a different one.

To execute the glute-ham raise correctly, think about keeping your lower back neutral, so the movement happens primarily at the knee. If done correctly, your hamstrings will be screaming at you by the end of the circuit!

If your gym doesn't have a glute-ham raise, do a different hamstring-focused movement. A great one that is guaranteed to get the same burn is the stability-ball hamstring curl. Just remember to keep your hips high during the entire movement!

Day 2: Max back squat, metabolic conditioning



Back Squat

Find max back squat
Barbell Squat Barbell Squat


Circuit: 3 rounds

Reverse Lunge

8 reps per side
Dumbbell Rear Lunge Dumbbell Rear Lunge

Glute-Ham Raise

15 reps (alternative: stability-ball hamstring curl)
Glute Ham Raise Glute Ham Raise
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

Circuit: 3 rounds

Wall Ball

15 reps
Wall Ball Squat Wall Ball Squat
Barbell Walking Lunge Barbell Walking Lunge


200 meters
Jogging-Treadmill Jogging-Treadmill

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