The Miseducation of Jimbo Slice

Hanley · 14-03-2012 09:29PM

<<no matter how many fish in the sea...>>

Rolling:
ITB, quads, hams, calves, lats, chest

Stretch:
ITB, hip flexor, hammies

Neutral Grip Chins:
bodyweight 5x10

Windmills off pull up bar:
3x8 e/s

Rotator cuff work:
4 movements 2x20 on each

Single leg DLs:
3 touches 3x5

10 hour day, about 7 kcals, foul humour, no desire to train, gymfreak lifted well.

That's about it. I'm actually really enjoying trying my hand at coaching the oly lifts.

Hanley · 19-03-2012 07:41PM

Well this is miserable.... I'm basically doing nothing but shoulder rehab and foam rolling at the moment.

Thursday I foam rolled and rehab'd.

Friday I went bowling, and won. Played pool, and won. Played that basketball game thing in Lesiureplex, and won.... Hey, I need a competitive outlet!!

Saturday was a bit of a write off with it being Paddy's day and all.

Sunday I got a good 2+ hours of walking in so not the worst.

Today I filmed some stuff for one of Barry's articles and had a good roll and stretch.

I guess you could call it "normal person" training over the last week. Boo!

Hanley · 20-03-2012 11:49PM

<<If I say a word again...>>

Loads of foam rolling and stretching...

Played about with some new 10 minute conditioning blocks, got a couple of ming'n but nice ones.

Did a 10 minute block going every 30 seconds of sprawl to 10m sprint x3, much tougher than it sounds.

Then some more shoulder rehab stuff and played about a bit in the empty gym. Good craic.

Hanley · 22-03-2012 11:39PM

<<Put that drunk ass on the runway....>>

First real training session in a week:
25x KB swings w/ 24kg
50x single unders
10 rounds in 11m 54s

Back to the physio today - pretty much got the all clear. She got really frustrated at not being able to find any real trigger points around my chest/upper back. Shoulder rehab seems to be working strength wise too - I'll keep it up. knee is basically "fixed" but my ham's a bit locked up so need to continue hitting it and mobilising over the next week or so.

MetCon was great. 250 swings and 500 single unders, so over a rep a second for the entire time. Moved smooth thru it all, no real massive death at the end, just a bit gassy on the lungs and pump-y on the forearms.

Hanley · 22-03-2012 11:39PM

<<Put that drunk ass on the runway....>>

First real training session in a week:
25x KB swings w/ 24kg
50x single unders
10 rounds in 11m 54s

Back to the physio today - pretty much got the all clear. She got really frustrated at not being able to find any real trigger points around my chest/upper back. Shoulder rehab seems to be working strength wise too - I'll keep it up. knee is basically "fixed" but my ham's a bit locked up so need to continue hitting it and mobilising over the next week or so.

MetCon was great. 250 swings and 500 single unders, so over a rep a second for the entire time. Moved smooth thru it all, no real massive death at the end, just a bit gassy on the lungs and pump-y on the forearms.

Hanley · 27-03-2012 10:33PM

<<You know I know how...>>

6pm
Skipping - 3x 2 minute rounds w/ 30 sec recovery
TGUs w/ 16kg KB - 5 minutes continuous
KB snatches and juggling - playing with a 16kg KB
KB snatches - 16kg x100 in 4min 30sec

7.30pm
Conditioning - starting on chest, sprint 10m, sprawl, sprint back 10m, sprawl - every 25 seconds for 10 minutes (24 efforts)

9.15pm
3 rounds of:
1 minute of 32 inch box jumps
1 minute of ring rows
1 minute of 40kg push presses
1 minute recovery

I've been f*cking DYING to get back training. Was all set to go at it yesterday, ended up working 14 hours. The day finished with a free whol chicken in Nando's which I consumed in < 10 minutes so it wasn't a complete waste of a day. 10 hours again today, so was aching to train.

Feeling really good right now and actually looking surprisingly lean. Thought I'd gotten softer than I had but took some photos after training and am still in decent enough nick, which is deadly. Started dieting hard yesterday too so lots of leanness to come

Mellor · 28-03-2012 03:09AM

Hanley wrote: »

KB snatches and juggling - playing with a 16kg KB
KB snatches - 16kg x100 in 4min 30sec

Was in the middle of a set of high rep snatches last week and this guy decided to stand as close as he could without being hit. Obviously I was hogging the good mirror.
But with people obvlious like that I'd be afraid to try KB juggling. That and the stares when I dropped it.

Hanley · 28-03-2012 08:27AM

Mellor wrote: »

Was in the middle of a set of high rep snatches last week and this guy decided to stand as close as he could without being hit. Obviously I was hogging the good mirror.
But with people obvlious like that I'd be afraid to try KB juggling. That and the stares when I dropped it.

Next time, hit him. REALLY.HARD. I'm lucky that I only have to worry about not smashing my dog or denting the grass TOO much!!

Do I remember you saying you're chasing 24kg x100 in <5 mins? How's that going?

Scuba Ste · 28-03-2012 04:31PM

Are you doing much internal rotation work now? What kind of stuff? Anything that doesn't involve being face down on a bench? Not a fan of face down on the bench.

Hanley · 28-03-2012 07:39PM

Scuba Ste wrote: »

Are you doing much internal rotation work now? What kind of stuff? Anything that doesn't involve being face down on a bench? Not a fan of face down on the bench.

Ever seen this? Instead of the doctor, I use a wall. Seems to be pretty decent

images?q=tbn:ANd9GcTIWHOKZJWpwJCNwU_GZsFd_MBXf1d6N432WZPZAm6ab1U6hmb6zNOjSaXtxg

images?q=tbn:ANd9GcTIWHOKZJWpwJCNwU_GZsFd_MBXf1d6N432WZPZAm6ab1U6hmb6zNOjSaXtxg

Hanley · 28-03-2012 07:42PM

<<All of the lights...>>

Feeling like absolute poo - 34 hours worth of work since Monday morning has left me a tad FUBAR. Anyway....

A) Lots of foam rolling and stretching

16kg KB - snatch s/s juggle 3x5
C) 24kg KB - snatch; 30 seconds on/off x6 - 65 reps
D) RC push ups, lift offs, door fly

And now the couch for the night.

Hanley · 28-03-2012 09:36PM

Decided to make some homemade gymnastic style grips to protect my hands during high rep KB snatches...

552085_10150747760355115_567805114_11542284_1894906377_n.jpg

552085_10150747760355115_567805114_11542284_1894906377_n.jpg

Then I decided to take them off, having completely forgotten how sticky duct tape actually is...

564520_10150747791390115_567805114_11542362_1997370338_n.jpg

564520_10150747791390115_567805114_11542362_1997370338_n.jpg

Mellor · 29-03-2012 03:03AM

Hanley wrote: »

Do I remember you saying you're chasing 24kg x100 in <5 mins? How's that going?

I worked from 50 reps to 100 in 5min with a 20kg recently. Only hit it a few weeks ago.
So moved onto the 24kg now. I'm up to 70 reps atm. But was a struggle towards the end. A few dodgy reps.

An 18kg and 22kg KB would make progression easier. As would a pro KB with nice grips.

Hanley · 29-03-2012 10:49PM

Mellor wrote: »

I worked from 50 reps to 100 in 5min with a 20kg recently. Only hit it a few weeks ago.
So moved onto the 24kg now. I'm up to 70 reps atm. But was a struggle towards the end. A few dodgy reps.

An 18kg and 22kg KB would make progression easier. As would a pro KB with nice grips.

Yah snatching a comp KB is so much nicer. So glad I got them. Might get a 32 and start snatching that as well.

I'm starting to think that 100x w/ 16kg in 4m 30s is nowhere near good enough for 24kg x100 in < 5 mins. Yesterday was tough like.

Hanley · 29-03-2012 10:53PM

<<All I want is...>>

Muscle Ups:
8x3

*90 min break*

3x5

MetCon - for time:
10-9-8-7-6-5-4-3-2-1
40kg KB swing
Ring push up
40kg KB goblet squat
Inverted ring row
TIME - 11m 59s

That's a seriously bada$$ workout. Really tough in a good way and not too gassy at all. Very enjoyable. Surprised at how well my general S&C has held up recently with being off training and crap.

Inspector Coptoor · 29-03-2012 10:59PM

1. Did you wax an orang utan with that duct tape?

2. Yeah, I'd agree that 100 snatches with the 24 would take way more than 30s longer than 100 snatches with the 16.
Maybe try a 20 first & see what time you get for that.

3 That ladder workout looks like a killer
I might give it a go with a 28 or 32 bell.
Probz have to do regular push ups instead of the ring ones.

Hanley · 29-03-2012 11:49PM

Inspector Coptoor wrote: »

1. Did you wax an orang utan with that duct tape?

2. Yeah, I'd agree that 100 snatches with the 24 would take way more than 30s longer than 100 snatches with the 16.
Maybe try a 20 first & see what time you get for that.

3 That ladder workout looks like a killer
I might give it a go with a 28 or 32 bell.
Probz have to do regular push ups instead of the ring ones.

1) Looks like I waxed your back!

2) Why not just try 24 and see what time I get that in?

3) Yah it was nasty, but not the worst in the world ever. Was pretty fine after it really.

Mellor · 30-03-2012 03:04AM

Hanley wrote: »

Yah snatching a comp KB is so much nicer. So glad I got them. Might get a 32 and start snatching that as well.

I'm starting to think that 100x w/ 16kg in 4m 30s is nowhere near good enough for 24kg x100 in < 5 mins. Yesterday was tough like.

20kg x 100 in 5mins was a similar difficultly to 24kg x 70 in 4m30s this week. 3 weeks apart, so allow for what ever improvements I could of made.

Hanley · 31-03-2012 07:46PM

<<We write to apologise...>>

I f*cking LOVE the sun. Seriously. Best buzz ever. Went out to Cabinteely Park today and just played...

Highlights include:
-Lots of muscle ups
-Spider run (6 rounds)
-HIIT frisbee training

I love Ireland when the weather's like this.

https://www.youtube.com/watch?v=ogzNojOcd-4

Hanley · 03-04-2012 10:41PM

<<Rainbow's walking...>>

MONDAY
2 hours of nogi BJJ including 8x 5 minute rounds. Man that felt good.

TUESDAY
-skipping
-5x strict chins, 10x push ups, 15x air squats - 10 rounds in 8m 12s

I really, really, really need to sort out my training. I'm pushing hard but it's f*cking crap.

someone... anyone?

Da Za · 03-04-2012 11:16PM

Hanley wrote: »

<<Rainbow's walking...>>

MONDAY
2 hours of nogi BJJ including 8x 5 minute rounds. Man that felt good.

TUESDAY
-skipping
-5x strict chins, 10x push ups, 15x air squats - 10 rounds in 8m 12s

I really, really, really need to sort out my training. I'm pushing hard but it's f*cking crap.

someone... anyone?

Powerlifting.........multiply

Hanley · 03-04-2012 11:40PM

Da Za wrote: »

Powerlifting.........multiply

INDIBDDI!!

boomtown84 · 04-04-2012 02:11PM

Hanley wrote: »

<<Rainbow's walking...>>

I really, really, really need to sort out my training. I'm pushing hard but it's f*cking crap.

someone... anyone?

Train to compete (in anything) and stop fartin around with metcons?

Hanley · 04-04-2012 02:14PM

boomtown84 wrote: »

Train to compete (in anything) and stop fartin around with metcons?

ummm... BJJ?

boomtown84 · 04-04-2012 02:54PM

Hanley wrote: »

ummm... BJJ?

I take it that's not a question and that you are actually competing (or planning to) in BJJ?

If so then just spend ALL of your training time learning BJJ. I don't see how strength work could benefit you and the training/sparring itself will keep you fit enough for BJJ.
Metcons sure as fook won't make you any better in the ring/on the mat imo.

Hanley · 04-04-2012 03:06PM

boomtown84 wrote: »

I take it that's not a question and that you are actually competing (or planning to) in BJJ?

If so then just spend ALL of your training time learning BJJ. I don't see how strength work could benefit you and the training/sparring itself will keep you fit enough for BJJ.
Metcons sure as fook won't make you any better in the ring/on the mat imo.

I have competition BJJ experience under my belt, yes. More wins than losses too

The problem with BJJ is that you need people to train with. And there’s times when it’s not possible for me to do that (Tuesday, Thursday and Sunday when I’m coaching, primarily). But there still is the desire to train.

So I need something to do in those periods that will:

A) help prevent injury

not compromise the rest of my training
C) There’s also the fact that I enjoy training and I like doing things to push myself

I have yet to find a structure that fulfills A, because it’s all boring rotator cuff, scap, core and single leg stuff. B is a problem because of…. C.

Comprende?

boomtown84 · 04-04-2012 03:40PM

Hanley wrote: »

I have competition BJJ experience under my belt, yes. More wins than losses too

The problem with BJJ is that you need people to train with. And there’s times when it’s not possible for me to do that (Tuesday, Thursday and Sunday when I’m coaching, primarily). But there still is the desire to train.

So I need something to do in those periods that will:

A) help prevent injury
not compromise the rest of my training
C) There’s also the fact that I enjoy training and I like doing things to push myself

I have yet to find a structure that fulfills A, because it’s all boring rotator cuff, scap, core and single leg stuff. B is a problem because of…. C.

Comprende?

F'sho! I can imagine it's near impossible to train for outside a class environment or without a partner.
Answer: compete in MMA. Then you can train like a boxer when you've nobody around.

Barry.Oglesby · 05-04-2012 04:13PM

Your C is fúckin up your B, and your A isn't that important anyway. Everyone knows the best thing to do is to listen to Uncle Chop Chop

https://www.youtube.com/watch?v=unkIVvjZc9Y

Hanley · 06-04-2012 09:24PM

boomtown84 wrote: »

F'sho! I can imagine it's near impossible to train for outside a class environment or without a partner.
Answer: compete in MMA. Then you can train like a boxer when you've nobody around.

...yeah, I'll just hit the bag with MMA gloves, look flash and cool. Cos you know, bags don't hit back.

boomtown84 · 06-04-2012 10:12PM

Hanley wrote: »

...yeah, I'll just hit the bag with MMA gloves, look flash and cool. Cos you know, bags don't hit back.

I remember a vid of you throwing punches in a ring and there was nothing flash or cool about it mate...
In fact it was so bad i'd recommend packing in everything else and just concentrate on striking practice for the foreseeable future!:D

I joke. Why not MMA though?

Crossfit gaymes 2013?!

The Miseducation of Jimbo Slice

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