Charlie Mike: Day 20 - Front Squat, Metabolic Conditioning

Keep your flexibility in check and engage your quads to a greater degree with front squats. Then get ready to complete a timed circuit.

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Front squats can be tricky, especially if you have some shoulder-mobility issues. If your shoulders are stiff, you can do front squats bodybuilder-style, with your hands crossed in front of the bar. If you have more flexible shoulders, though, do them in the front-rack position, with your elbows pointed toward the wall in front of you. If neither of those feels right, you can loop a couple of grip straps around the bar and hold on to them.

No matter how you do it, I'd like you to be able to eventually be able to handle the classic front-rack position, so work on your shoulder mobility before and after you train!

After you complete the strength-training portion of your workout, you'll perform a tough workout for time. If you're comfortable with the barbell clean and jerk, load one up with 65-95 pounds. If you're not, grab a dumbbell or kettlebell.

Perform 40 reps of the clean and jerk. If you're using a dumbbell or kettlebell, do 20 reps per arm. From there, hit the deck for 40 burpees, and then head to the treadmill, street, or trail for a mile run. Push yourself through the entire workout. Don't quit!

Day 20: Front Squat, Metabolic Conditioning



Front Squat

4 sets of 5-6 reps at 85%, rest 2 minutes
Front Barbell Squat Front Barbell Squat


For time:

Barbell Clean and Jerk

40 reps (alternative: single-arm kettlebell or dumbbell clean and jerk, 20 reps per arm)
Clean and Jerk Clean and Jerk


40 reps
Burpee Burpee


1 mile
Running, Treadmill Running, Treadmill

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