Charlie Mike: Day 11 - Push Press, Metabolic Conditioning

Push press, wall balls, and burpees make up today's explosive workout.

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Today's workout is all about power. The push press is a great tool for increasing upper-body power and bench-press strength. While it may be an unfamiliar lift for you right now, use these tips to help improve your performance.

Unrack the bar high and keep your elbows in front of the bar. To initiate the press, bend your knees about 1-2 inches, then really explode out of the bottom. Don't be afraid of some leg drive! Drive the bar up over your head and push your chest slightly forward.

Once you finish up with the push press, complete each of the conditioning circuits as fast as you can. If you can't do unassisted pull-ups yet, grab a band or use the assisted pull-up machine and bust out as many reps as possible.

As for the wall balls, you'll want to use a 10- to 12-pound ball and aim for a spot on the wall 9-10 feet off the floor. Make sure to come down into a full squat before driving through your heels and throwing the ball. Try not to rest until you've completed all the rounds in each circuit.

Day 11: Push press, metabolic conditioning



Push Press

3 sets of 8 reps at 80% (rest 2 minutes)
Push Press Push Press


Circuit: 3 rounds


300 meters
Rowing, Stationary Rowing, Stationary

GHD sit-up

10 reps (alternative: sit-up)
Glute Ham Raise Glute Ham Raise


Max effort (alternative: assisted pull-up, lat pull-down)
Pullups Pullups
Note: Rest 5-10 minutes.

Circuit: 2 rounds

Wall Ball

15 reps
Wall Ball Squat Wall Ball Squat

Man Maker

10 reps (alternative: 10 push-ups and 10 bodyweight squats)
Man Maker Man Maker


50 reps
Burpee Burpee

An Advanced Stack Designed To Support Muscle Growth And Recovery! Go Now!

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