Charlie Mike: Day 29 - Front Squat, Metabolic Conditioning

Today will be a tough day for sure, but you have what it takes to complete it!

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This week, ask yourself what else you can do. Are you slacking when you know you can go harder? Are you taking weight off the bar when you know you should be putting it on? Your body isn't going to change unless you continually challenge yourself. Make every day harder than the last.

Charlie Mike Week 5 Earn It
Watch the video - 1:09



Your big lifts are getting heavier, but that heavy weight just means you're getting stronger. Think back to what you lifted four weeks ago. Look at the bar now! Although you aren't doing many reps, they're heavy, so make sure you take that three-minute rest between every set. Trust me, you're going to need it.

The conditioning is tough today, but it's nothing you can't handle. First, you'll run a mile. Try to run it at about 70-80 percent of your maximum effort. You don't have to kill yourself, but don't go easy either.

Once you're done, hit four rounds of burpees, overhead walking lunges, and back extensions. Move through the circuits as quickly as possible, but don't go so quickly that your back extensions get sloppy. Do the movements properly. When you're done with the circuit, run another mile.

Day 29: Front squat/metabolic conditioning

Strength

1

Front squat

3 sets of 2 reps at 95% of 1RM, rest 3 min.
Front squat Front squat

Conditioning

2

Running

1 mile
Running Running

Circuit: 4 rounds without stopping
3

Burpee

20 reps
Burpee Burpee
Overhead walking lunge Overhead walking lunge
Back extension Back extension

4

Running

1 mile
Running Running


Don't forget to write down your front squat weight, your circuit times and what weights you used, and how you felt after finishing the workout.

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