Charlie Mike: Day 5 - Max Deadlift, Metabolic Conditioning

Max deadlifts and sprints on the rower are on the menu today. Let's do this!

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Your final strength test for the week is a 1RM deadlift. If you haven't yet memorized the warm-up for max testing, it can be found on Day 1. If you're not accustomed to testing your upper limits on big lifts, today's challenge might feel a little scary. But remember your commitment to this week's mission and try.

Although you should complete all circuits quickly, you can really go all-out during the second circuit. Complete all four rounds in the shortest amount of time possible. That means no rest, no water breaks, and no stopping unless your shoe is honestly untied. Don't stop until all four rounds are done!

Day 5: Max deadlift, metabolic conditioning

Strength

1

Deadlift

Find max deadlift
Barbell Deadlift Barbell Deadlift

Conditioning

Circuit: 3 rounds
2

Glute-Ham Raise

15 reps (alternative: stability-ball hamstring curl)
Glute Ham Raise Glute Ham Raise

Row

400 meters
Rowing, Stationary Rowing, Stationary
Barbell Step Ups Barbell Step Ups
Note: Rest 5-10 minutes.

Circuit: 4 rounds
3

Toes-to-bar

8 reps (alternate: hanging leg raise)
Hanging Pike Hanging Pike

Run

200 meters
Jogging-Treadmill Jogging-Treadmill


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