Tuesday’s workout of the day will be deadlifts, one arm push-ups, and pull-ups. If you can’t do one arm push-ups or pull-ups, don’t worry.
All you need to do is choose one of the push-up variations that you find easy and do it with one arm instead. Make sure you keep your shoulders level. Don’t let one should drop ahead of the other. In order to do this you must engage your core.
I do the one arm push-ups on the wall or on my bed frame if the wall feels too easy. My bed frame is a wooden sleigh style. As you get stronger, just try to find something lower you can use, like a park bench.
For the pull-ups feel free to use a band or a chair to help you do them. The goal is to be fresh and feel more energized when you are done . That means, no max lifts. If you can only do 1 pull-up, then do assisted pull-ups instead.
Deadlifts (use a 10RM weight)
Do 3 singles for a warm up. Rest around 30 seconds or as long as it takes to up the weight for the next single. For the fourth set do 5 reps.
1×1
1×1
1×1
1×5
Pull-ups
1×1
1×2
1×3
1×4
1×5
One arm Push-ups (do both arms before taking a 30 sec rest)
1×1
1×3
1×5
Run 1 mile or 8 minutes, whichever is shorter.
|
|
|
|