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Charlie Mike: Day 35 - Push Press, Metabolic Conditioning

You're sapped—I get it. Do your best today, and head into the final week knowing that you've made progress! Get ready for push presses and more conditioning.

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I know, doing the push press can be a little scary, particularly when you're fresh off of plenty of other hard training days. But if you can keep your back straight, your abs engaged, and your shoulders wide, you've got a great base to press from. That's all you need! When you bring the weight back down to your shoulders, bend your knees to cushion the impact.

You have a lot of conditioning work to do after your nine heavy presses. If you're good at jumping rope, then 200 reps shouldn't be too difficult. If you struggle, well, it may take you a little longer. I encourage everyone to choose a style that's most difficult. So, if you can perform double-unders or want to do 100 reps on each leg, then do them!

Day 35: Push Press/Metabolic Conditioning



Push press

3 sets of 3 reps at 90% of 1RM, rest 3 minutes
Push press Push press


Circuit: 3 rounds

Dumbbell sumo squat

10 reps, 6 reps, 4 reps
Dumbbell sumo squat Dumbbell sumo squat


10 reps, 6 reps, 4 reps
Pull-up Pull-up

Glute-ham raise

10 reps, 6 reps, 4 reps
Glute-ham raise Glute-ham raise


Jump rope

200 reps, then rest 5-10 minutes
Jump rope Jump rope

Circuit: 3 rounds nonstop

Reverse barbell lunge

10 reps per side
Reverse barbell lunge Reverse barbell lunge


300 meters
Row Row

Wall ball

15 reps
Wall ball Wall ball

Don't forget to write down your push-press weight, your circuit times, what weights you used, and how you felt after finishing the workout.

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