Charlie Mike: Day 32 - Bench Press, Endurance

Endurance is a crucial attribute of the ready-for-anything body. You don't need to be a marathoner or triathlete to reap the benefits of some long-form cardio!

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I don't care what type of endurance training you choose to do, but I do care that you do it. Finish your bench press, then hit the road, bike, or pool with equal enthusiasm for about an hour.

The amount of ground you cover will depend on your level, but I want you to move for the entire time. Work at about 70-75 percent of your maximum effort.

Push yourself to go farther than you did last week. If you made it three miles, go for four. If you hit 10 miles on the bike, go for 12. With just 10 days left in Charlie Mike, each little bit of extra effort you exert will result in a bigger payoff.

Day 32: Bench Press/Endurance

Bench press

3 sets of 2 reps at 95% of 1RM
Bench press Bench press



1 hour, Options: 3- to 7-mile run, 800-meter swim, 10- to 15-mile bike ride
Endurance Endurance

Don't forget to write down your bench press weight and how far and fast you went today!

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