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Charlie Mike: Day 19 - Push Press, Metabolic Conditioning

You're back! Hopefully you feel well-rested and ready for another amazing day of training. Lift hard and move fast!

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A lot of women lack upper-body strength. That's why it's important you perform the push press. Not only will it help you get better at all kinds of push movements, it'll make you feel more confident with weight over your head. Your delts, shoulder girdle, and even your bones will become healthier and stronger as you get better at this movement.

If they're not usually part of your fitness routine, box jumps can be a little scary. If you feel completely comfortable, choose a box that's about 24 inches high. If you feel less confident, you can choose a shorter box, or even do step-ups. If you choose to do jumps, drive up as high as you can, and focus on landing softly.

When doing rows, use the same foot placement you would for a deadlift, bend at the waist, and grab the bar slightly wider than shoulder width. Keep the bar directly over the center of your feet, and elevate your chest slightly so that your back is parallel to the floor. Pull the bar in a straight path, keep your head in a neutral position, and squeeze your shoulder blades together at the top of the movement. Bring the bar down slowly before pulling up again.

Day 19: Push press, metabolic conditioning



Push Press

3 sets of 5-6 reps at 85%, rest 2 minutes
Push Press Push Press


Circuit: 3 rounds without stopping between movements

Reverse Lunge

10 reps per side
Dumbbell Rear Lunge Dumbbell Rear Lunge

Box Jump

10 reps
Box Jump (Multiple Response) Box Jump (Multiple Response)
Bent Over Barbell Row Bent Over Barbell Row
Note: Rest 5-10 minutes.

Circuit: 4 rounds without stopping between movements

Barbell Thruster

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


200 meters
Jogging-Treadmill Jogging-Treadmill

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