The Miseducation of Jimbo Slice

MORNING

KB Snatches:
32kg x5 per hand, on the minute every minute for 10 minutes (100 reps total)

AFTERNOON

A) Hang Power Clean:
60kg x3
80kg x3
100kg 3x3

B1) Squats (high bar):
100kg x5
135kg 3x5 @ 30X0

B2) Pull Ups:
BW +10kg 3x5

C1) Bench:
60kg x5
100kg 3x5 @ 30X0

C2) Pistols:
bodyweight 3x5 each leg

D1) Hypers:
3x10 w/ black band

D2) Ab Wheel Roll Outs (assisted):
red band around hips 3x6

Bloody eck. I'm sh*t. That wasn't an easy day.

Snatches were fairly comfortable. Will go to 9mins and 6 reps per hand next time - total volume up 10%, time down 10%.

The afternoon workout was grand - just focused on no nonsense big movements for the next 3 weeks until SFG. Will continue to bump weights up, bu that's the standard template now.

A 40 minute workout today...

A) Hang Power Cleans:
60kg, 90kg x2
105kg 4x2

B1) Good Mornings:
100kg x5
120kg x5
140kg 3x5

B2) Ring Dips:
BW x5
+20kg 3x5

C1) Bulgarian Split Squat:
60kg x3 e/s
100kg 3x3 e/s

C2) Pull Ups:
BW x3
+20kg 2x3, 1x5

FML. Very tough, in a sense. Weights all up next week by 5ish kg anyway. Feeling good.

Sitting on my ass all day working on The Better Life Project is NOT helping my DOMS.

Hamstrings are the worst they've been in a while. It's that deep down pain. Eww.

MORNING SESSION:

Complex of;
Snatch, squat, push press, squat, clean w/ double KBS - 24kg x5 per movement, 28kg x4, 32kg 2x3, 28kg x4, 24kg x5

AFTERNOON:

Strict single KB Clean and Press:
32kg, 36kg, 40kg, 44kg, 40kg x1 each hand

"SKILL SETS" (done on the hour - 5x today so far):
Pull ups w/ 24kg x3
Pistol x1 each leg


....and I feel guilty for skipping my "main" training session of the day this afternoon.

Sangre wrote: »

Isn't there a pistol and pull-up portion as well? Just wondering if you had got any of them yet.

Sorry I saw the Q as "would you get" not "did you get"!

I've done 3x1 w/ 40kg on pull ups and pistoled a 44kg without much hassle.

I'll be there or there abouts on all.

StrongFirst Level 1 Round Up

*shudder*

Day 1;
8am start, 6pm finish. Did a ton of drills on the swing, double swing and single arm swing and presses.

The big questioned was posted in the morning "is anyone going to try the beast tamer challenge"? Myself and Sean were the only 2 in a room of 80 that put up our hand to go after it.

Managed to pistol it (never did that before), do a dead hang pull up with it, 2 singles actually! (never did that before either), and then missed my press 2x. I didn't "officially" do the pull up as your neck much touch the bar, not just the underside of your chin, but f*ck it it's still a PR. Going to a seminar in Italy where Boris Sheiko will be presenting (serious tingles when I heard that) in November to try again.

Total swings for the day? Over 1,500. Yes. 1,500.

Day 2;
Cleans, Squats, High Pulls, and Snatches for the day.

Take away point - the swing is a swing, the clean is a swing that ends up in the rack, the snatch is a swing that ends up overhead. If you want to fix ****, swing.

Learned some amazing clean drills that fixed so many problems for me. Also FINALLY figured out how to skip the bell over my callouses and stop ripping my hands when snatching (seriously, SO jacked about that)

One workout was snatch w/ 16kg KB, hold overhead for 30s, snatch opposite hand, hold overhead for 30s, repeat x15 minutes (not joking).

...then they threw the snatch test at us (it was supposed to be on Day 3). Shower of ****. We broke into our groups, team leader asked "who's not in the least bit worried about this?" - myself and Sean put our hands up. Guess who failed the test...

I got to rep 80 and was on for a PR time of around 4m 20s, noticed my grip going a bit so went to set the KB down to take my grips off and finish raw dog. Of course I lowered it to my shoulder and then the ground rather than doing it the right way, hello instant fail. Sean ended doing 100 snatches in about 4m 20s, and then on the way down lost his grip, the KB went out the back door, and instant fail. Even worse, his hands were ripped to shreds at this stage.

....Mikey passed it first time easy. the bar steward.

Day 3;
Testing... MCQ 46/50. Tekkers drills easy. Snatch test repeat, piece of piss. Did it in something like 4m 40s with no drops and lots of hand switches to preserve my grip and not "Sean it".

Overall it really was an awesome weekend and would recommend it to anyone. Think I might do a mini KB workshop at boards beers in RF if anyone is interested.

MORNING:

A) KB Snatch:
32kg bell x5 per hand on the minute every minute for 5 minutes

B1) KB Press:
32kg bell 1-2-3 x3

B2) Pull Up:
24kg bell 1-2-3 x3

....bish bash bosh all in 16 minutes

EVENING:

A) Deadlift:
60kg x5
100kg x3
150kg x1
155kg 6x6

B1) Bench:
85kg 5x8

B2) Neck to Bar Pull Ups:
5x5-8 w/ bodyweight

...the next month will see Smolov Jr for deadlifting, wave loading for bench pressing and LOTS of pull ups.

Nikolas Raspy Pool wrote: »

Will you test at the end of the 3 weeks or just laying a base for something bigger?

Testing testing 1...2...3...

WHIP IT! wrote: »

Bravo!

amazingemmet wrote: »

Here's an old school Arthur Jones one for for ya,

A1: Chin up 1 x 1 tempo 30:0:30:30 (translation for the non tempo inclined, 30 seconds up, 30 at the top then lower for 30)

A2: Barbell curl 1x10-12 3012

watch your arms pop afterwards.

Did a 60s chin in the gym the other day actually - someone said they saw it in a vid and asked if I could do it. Said I didn't know. Did it. NBD.