The Miseducation of Jimbo Slice

MORNING

<<It goes on and on and on…>>

Lunges/sumo walk/quad walk and all that jazz….

Bag Rounds:
5x 3 minute rounds w/ 60 second recovery
5x 90 second rounds w/ 45 second recovery

First 5x bag rounds done as follows:
Round 1:
first minute – jabs to head
second minute – jabs to body
third minute – double jab


Round 2:
first minute – straight right to head
second minute – right to body
third minute – right, move, right

Round 3:
first minute – left hook to head, working on technique
second minute – left hook to body
third minute – left hook to head, going hard, and double hook

Round 4:
first minute – right hook to head, working on technique
second minute – right hook to body
third minute – right hook to head, going hard, and double hook

Round 5 – combos:
first minute – 1-2’s
second minute – jab and straight right to body
third minute – jab, right, hook & just letting my hands go.

Second time out, for the 90 second rounds, I just did the above but instead of going for a minute, I did 10 of each. Dunno if it’s great or not, but felt good to work on punching tekkers.

Can't wait to get my fats tested tomorrow. Gotta be in the 70mm range now.

SATURDAY

<<nah nah nah nah…>>

Bag Rounds:
5x 3 minute rounds w/. 1 minute recovery as per Friday morning session

Team Conditioning:
Block 1 – shuttle sprints for 10 minutes going every 30 seconds
Block 2 – bear crawls 10 minute block w/ partner
Block 3 – shuttle sprints for 10 minutes going every 15 seconds (half distance of first block)
Block 4 – 1 minute of push ups, 1 minute partner rows, 1 minute sit ups from standing guard, all w/ partner, 1 minute off x5

BJJ:
90 minutes worth of rounds – my last roll ever in IP and they were f*cking savage. Feeling a new found level of confidence and assurance on the mats after the IP no-gi comp. It’s not that I’m any better, just that I know I don’t need to rush stuff now.

Taking IP apart:
1 hour of moving stuff and tearing the gym down….

<<I like it I'm not gonna cry...>>

Warm Up
Lunges/sumo walk/quad walk and all that jazz….

Boxing
Bag Rounds:
5x 3 minute rounds w/ 60 second recovery

5x bag rounds done as follows:
Round 1:
first minute – jabs to head
second minute – jabs to body
third minute – double jab


Round 2:
first minute – straight right to head
second minute – right to body
third minute – right, move, right

Round 3:
first minute – left hook to head, working on technique
second minute – left hook to body
third minute – left hook to head, going hard, and double hook

Round 4:
first minute – right hook to head, working on technique
second minute – right hook to body
third minute – right hook to head, going hard, and double hook

Round 5 – combos:
first minute – 1-2’s
second minute – 1-2, left hook
third minute – 1-2, left hook, straight right

Conditioning
C2 Rower:
10 x150m w/ 30 seconds rest between efforts
*3 minutes off*
10x 150m w/ 45 seconds rest between efforts
*5 minutes off*
10x 150m w/ 60 seconds rest between efforts

All 150's in < 30 seconds

Boxing
Bag Rounds:
5x 3 minute rounds w/ 60 second recovery

Same set up as above...

That session REALLY f*cking sucked. Incredibly brutal. I did the row block fresh last time and got thru it with difficulty. Doing it after 20 minutes on the bag was f*cking horrible. Then spending another 20 minutes on the bag was extra nasty.

Will do another one of those bag rounds and some conditioning first thing tomorrow. No training tomorrow evening cos our client's finance team is taking us out to dinner to say thanks for our work.

<<Poison...>>

WAM warmup - 3 rounds
Wall taps x10 e/s
Single leg half squat x10 e/s
Groin rotations
Bird dogs x10 e/s
Thoracic mobility x5 e/s
Scap Pull Ups x10

Strength

Deadlift (no belt):
60kg x5
100kg x5
140kg x5
160kg x5
180kg x5

Press w/ Fat Gripz:
20kg x5
40kg x5
50kg x5
60kg 3x5

Goblet Split Squats:
30kg 3x15

One Arm Dumbbell Bench:
20kg 'bell x15
30kg 'bell 3x15

Pallof Press:
3x15

*superset with*

Cable Bicep Curls:
3x15

Conditioning

BLOCK 1:
Concept 2 rower - 150m w/ 30 seconds rest x10 (all 150's < 30 seconds)

BLOCK 2 - 10 rounds in 15 minutes:
1 leg box jump x5 e/s
DB Row: 30kg x5 e/s
DB Push Press: 20kg x5 e/s

BLOCK 3:
Concept 2 Rower - 150m x10 w/ 60 second rest (all 150m < 28 seconds)

BLOCK 4 (10 rounds in 13 minutes):
Goblet Squats: 30kg x7
Rack Chins x7
Push Ups x7

Back in the saddle today with gymfreak in Northwood. Week off is over and Kyuzo's almost open so it's time to start pushing again.

First run out for my new template today.... Strength's ok. Better than I was expecting. DLs were grand, pressing was decent enough too. Split squats were easy enough, and the one arm DB bench is going to leave me very DOMS'd tomorrow

Conditioning work was good. Better than expected. Thought I'd really be suffering after a week off and feed of pints last night but I performed well enough.

All of the above was done in 3.5 hours with lots of talking and f*cking about, so definite scope to get that time to hours, if now 2.5.

itsallaboutheL wrote: »

Robbing programming ideas from the competition Mr.Hanley.

Tut Tut.

Eh Will left the country because I was on the up.

itsallaboutheL wrote: »

Not will.

Ok... now that's been explained - that was pretty f*cking funny.

Gintonious wrote: »

Have a look at the regency, good price and very good equipment.

Gimme numbers!

<<Double my dosage...>>

FRIDAY

BJJ

Rolling - 45 minutes

SATURDAY

Session 1:

BJJ:

Rolling - 1 hour

Conditioning: 5x rounds w/ 30 second break between rounds of....
-bag hops/sprawls x30 seconds
-16kg KB snatch x30 seconds
-partner lift x30 seconds
-bag hops/sprawls x30 seconds
-16kg KB snatch x30 seconds
-partner lift x30 seconds

Session 2 @ Edge: Clontarf

A1) Incline Dumbbell Bench:
30kg x8
40kg x5
50kg 4x3
55kg x hahahahahahahahaha

B1) Decline Dumbbell Bench:
37.5kg 'bells 4x8

B2) Fat Bar Weighted Pull Ups:
+10kg x5
+15kg x5
+20kg x5
+25kg x3
+30kg x2, switch to chins, x3

C1) Fat Bar...
pull ups x8
chins x8
neutral grip pull ups x8
...working straight thru all sets



Good couple of days there. Friday was a fairly relaxed session where I didn't do a huge amount. Saturday was better. Rolling was good, no time limit on the rounds, just kept going.

The conditioning workout was really tough. I don't like bodyweight stuff!

Lifting w/ Ciaran in The Edge grand. Didn't push the session that hard cos I don't want massive amounts of DOMS, but good to see there's still a bit of strength there anyway

<<Don't stop.... believing...>>

BJJ

Tekken & Drilling - 1 hour
-lots of guard passing drills to warm up
-step forward & across, same arm underhooks, other arm grabs elbow
-control hips and ram knee into hamstring to twist and control em
-if they lock up your foot, link hands, post to elbows and knee, kick their bottom leg out
-if they get a grab on your leg, neck tie hold, spin free leg around, control arm to stop sweep

Rolling - 1 hour
Dunno how I feel about tonight's roll. Felt like it went well for the most part. Defended well against Big Andy until he almost pulled my head off. He ended up catching me with my kimura from guard too. Yeah, MY kimura from guard. Half butterly swept him from guard, didn't have an underhook so he just popped out the back and choked me. Super!

Nothing much else to note, used the pass Barry showed us a few times. FINALLY pulled an arm bar from mount. Starting to get triangles the odd time too now as well. Ohhh and I got 3 guillotines today as well. That was deadly!!

Revisited the flower sweep, I wasn't reaching and working my way under enough on the side underhooking the leg.

Actually... today was good!!