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Tuesday 15 September 2009

Posted by The Coach on September 14th, 2009

3-3-3 reps
1 x 15 reps

Post loads to comments

3 rounds for time of:
Row 500m
Hand Stand Push Up, 10 reps
Run 400m
Muscle Up, 7 reps

Post time to comments

Happy Birthday Graeme!!

Happy Birthday Graeme!!


13 Responses to “Tuesday 15 September 2009”

  1. Biljana said

    Happy Birthday Graeme!! Have a fantastic day!! 🙂

  2. Davie said

    What do you recomend as a sub for muscle ups?

  3. gus said

    davie – you can either sub dips and pull ups (usually 3 dips and 3 pull ups per muscle up..) or hang the rings lower and do muscle up progressions (e.g. starting on your knees)

    today was going to be a rest day, but i love deadlifts too much:
    deadlift 3-3-3
    100-100-100… concentrated on grip strength today, so stuck to double overhand and was using the thicker bars at vic park gym
    15 x 80kg

    overhead squat practice @ 20kg

    bench press: 5-5-5 then 1 x15

  4. Chanel said

    happy 21st graeme!! 🙂 see you at the nest rehab class

  5. GRAEME BATT said

    thanks for the happy birthdays !
    should 42 be twice as good as 21 …..oh well bak to rehab class !!!

  6. Will said

    Row – 1500m

    Strength (Deadlift):
    1×15 40kg

    Row 500m, Pushup Pikes x10, Run 400m, Muscleup Progressions x7
    16:16 min

    Coming off the flu today, so didn’t feel quite up to scratch, weather didn’t help either. But as MacGyver says “If you let yourself be afraid of dying, you’re just going to end up being afraid of living.” 😉

  7. stef said

    HAHA! Will you are absolute quality! That is excellent! The theme is playing in my head now as I type. HAPPY BIRTHDAY GRAEME! Have a wonderful day my friend!


  8. Davie said

    thanks. i usualy do 3/3 sub but was just checkin thats what you guys do

  9. Storm said



  10. gus said

    davie – i prefer the muscle up progressions as they teach you the technique better and are a bit more realistic. the 3/3 sub is tough and completely changes the workout

  11. graeme batt said

    thanks all

  12. The Cell said

    Bit of a late post but you may still get it in Scotland Davie!

    We sub muscle up progressions (as taught by Tucker) from the knees for those still working on getting a muscle up. This is 85% of The Cell athletes. As Gus mentioned, not only does it work your strength, it works the actual technique which I’m sure you’re aware is a huge part of getting a muscle up.

    I don’t like the 1:3 sub as it doesn’t actually work the technique.

    Oh, 1 condition on the muscle up progression. Well, how I teach it anyway. The athlete MUST be able to hold support on the rings before doing the progression. This is for safety reasons. I don’t want anyone attempting a progression they don’t have the strength for. These people will stick to dips and pull ups to build strength.

    BTW, welcome to The Cell mate.


  13. Davie said

    Thanks Jase

    I train from my garage and my power cage is too short to hang my rings high enough, so I usually do the 3/3 sub. But will be able to do the progressions, and I need to as my muscle up has dissapeared recentley.

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