Your mission this week is to BELIEVE!! Not only do I want you to believe in yourself, but I want you to believe in this program. You’re going to find yourself doing things you’ve never done before, and it’s not always going to be rainbows and butterflies, but I believe you can conquer each workout, master every exercise, and push yourself to find new limits.
Testing max front squats scared me because I’ve NEVER done them in the squat rack with a barbell! Yep, you heard that right. I’ve only ever used the weighted bar in GRIT or held Dumbbells.
The cool thing, I met a girl named Pamela last week at the gym and we met up today to tackle this workout together! It was great having her around because she taught me so much about good front squat positioning and how to hold the bar! Thanks for being my training buddy today girl, and for documenting my 1RM!!
Day 13 : Finding Max Front Squat & Conditioning
Warm Up – 5 minutes Stair Stepper
STRENGTH : (Front Squat) Find 1 RM, Rest 2 minutes between sets
Warm Up Sets :
Set 1 : 10 reps at 45 lb bar
Set 2 : 5 reps at 45 lb bar
Set 1 : 8 reps at 55 lb bar
Set 2 : 8 reps at 65 lb bar
Set 3 : 4 reps at 85 lb bar
Attempt 1 : 1 rep at 105 lb bar
Attempt 2 : 1 rep at 125 lb bar
Attempt 3 : 1 rep at 135 lb bar (Video on FB -Fresh Fit Life – Kelsey Mead, and IG @smileykels)
**CONDITIONING : Today I combined all three of the metabolic circuits and went straight through, I repeated this a total of 5x. I used a 30 lb KB throughout.
Circuit 1-3 (straight thru) : Repeat 5x
8 reps Single Leg Deadlift L
8 reps Single Leg Deadlift R
5 Negative Pullups
15 reps Goblet Squat
15 reps Single Arm Swings, each arm
15 reps Pushups
400 m Run
**Denotes changes I made to the plan as originally written. Charlie Mike Day 13 as originally written can be found here : Charlie Mike Day 13
Believe in yourself and you are halfway there!! xoxo