Charlie Mike: Day 16 - Bench Press, Metabolic Conditioning

How much ya bench? Today, you'll need to know. Then prepare yourself for another two tough conditioning circuits.

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You'll kick off today by spending some time under the bench. You're going for strength, so use the proper percentage. If you wuss out and "take it easy," you can kiss your results goodbye.

Remember, though, it's essential that you perform each movement with proper form. Try not to let your elbows flare out at the bottom, and keep your entire body engaged. I like to maintain a slight arch in my lower back and press through the floor with my feet. Your upper back should be tense and your shoulder blades pulled in.

Chin-ups are not the same as pull-ups. To perform them, use an underhand grip. If you can't do more than four, grab a band or hop on a machine. Keep your body straight, and pull up until your chin is over the bar.

Pairing two pulling movements is rough! By the end of the third round, your back and biceps should be feeling the burn.

Day 16: Bench press, metabolic conditioning

Strength

1

Bench Press

3 sets of 5-6 reps at 85%, rest 2 minutes
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Conditioning

Technique Circuit: 3 rounds
2
Bent Over Barbell Row Bent Over Barbell Row

Chin-Up

max reps
Chin-Up Chin-Up
Note: Rest 5-10 minutes.

Technique circuit: 3 rounds

Barbell Thruster

10 reps (alternative: dumbbell or kettlebell thruster)
Barbell Thruster Barbell Thruster

Toes-to-bar

10 reps (alternative: hanging leg raise)
Hanging Pike Hanging Pike

Burpee

10 reps
Burpee Burpee

Run

400 meters
Jogging-Treadmill Jogging-Treadmill


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