Keeping with the tradition of simplified workouts, Tuesday’s workout of the day will consist of pull-ups, Clean and Press(C&P), and an 8 minute run.
The Pull-ups and C&P will be done with a lighter weight than usual and with more reps. This will work the central nervous system differently than 3 or 5 reps. The magic number of reps today is 7.
Use a weight that you can do 10 reps with and then only do 7. On the C&P and Pull-up, the higher reps will give you a greater endurance workout. If you can only do a few pull-ups or none at all, I find it best to use workout bands to reduce your body weight.
For the clean and press you can also use different devices. You can use barbells, dumbbells, kettlebells or sandbags. Don’t be afraid to mix it up from time to time.
C&P
1 warm up set of 7 reps
2 work sets of 7 reps
Pull-ups
1 warm up set of 7 reps
2 work sets of 7 reps
Run
Run 8 minutes or 1 mile, whichever is shorter.
Therefore, if you can run a mile in 5 minutes, then stop after 1 mile. If you can’t run a mile in 8 minutes, then stop at 8 minutes.
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