3/28/14 Workout


Today I repeated the pull-up/push-up superset for 10 minutes.  Last time I did this for sets of 2 reps on each exercise and did as many as I could in 10 minutes.  I accumulated 40 reps. This time I did 3 reps on each for 10 minutes and I got 57 pull-ups and 54 push-ups. Then I did some other stuff. Here’s how it all went:

  • super set 1
    • pull-up x 3
    • push-up x 3
    • AMRAP (As many reps as possible) in 10 minutes
  • super set 2
    • anti-rotation cable press: 15 lbs. x 5 sec hold x 5 reps x 5 sets
    • Y-T-A-W shoulder patterns: 10 lbs x 5 reps x 5 sets
  • Reactive Neuromuscular Training (RNT) band split squat: to exertion (15-20 reps) x 2 sets
      • My right knee often wants to cave in since there’s no ACL to help stabilize it.
      • This exercise is done to help create more knee stability.
      • I use high reps (10-20) for endurance and pattern repetition rather than strength.
      • I try and do something like this every day, ideally throughout the day. I’m “practicing” more than I’m “working out.”
      • It looks like this, but instead of a person holding a band, I looped the band around a nearby support.


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