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Charlie Mike: Day 13 - Max Front Squat, Metabolic Conditioning

Test your strength and endurance in today's lower-body-focused workout.

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Today's workout starts with a one-rep-max test for the front squat. If this is your first time performing a front squat, make sure to watch the instructional video on the exercise database before you get under the bar! You can use the same warm-up plan from Day 1 to get ready for your max attempts.

After you finish your max testing, head right into your circuits. For the negative pull-ups, try to slow down the eccentric portion to 3-5 seconds. The longer it takes you to lower yourself, the better.

Your last circuit is all about conditioning. As soon as you finish your 400-meter sprint, I want you to drop down and do 20 sit-ups. You'll be crawling out of the gym after you finish this workout, but the results will be well worth your effort.

Day 13: Max front squat, metabolic conditioning



Front Squat

Find max front squat
Front Barbell Squat Front Barbell Squat


Circuit: 3 rounds
Single Leg Deadlift Single Leg Deadlift

Negative Pull-Up

5 reps (alternative: eccentric lat pull-down, slow assisted pull-up)
Negative Pull-Up Negative Pull-Up
Note: Rest 5-10 minutes.

Circuit: 3 rounds
Dumbbell Goblet Squat Dumbbell Goblet Squat
One-Arm Kettlebell Swings One-Arm Kettlebell Swings


15 reps
Pushups Pushups
Note: Rest 5-10 minutes.

Circuit: 5 rounds


400 meters
Running, Treadmill Running, Treadmill


20 reps
Sit-Up Sit-Up

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