Iceman's log

**iceman** · 12-15-2010 08:22 PM

Muay Thai workout today, warm up
3 rounds of rope skipping 3 minutes with one minute of active rest..ie planks,mountain climebrs and burpees...yeah some rest.
next some simple sprints,
frog jumps down and back at 50 ft.
bear crawls down and back same distance
crab walks same same ( wrist would not support my weight on this so had to wait it out)

next rubber band sprints!!! 2x down and back at 50 feet, then one good down and back twice with the partner really digging his heels in
on to simple pad work, 10's
kicking 1 - 10 alternating legs up to 10 then back to 1

finished it off with one mere 3 min round of kick catches and then a round of pummeling for position...no run due to extreme cold lol like i could run after those kicks

**iceman** · 12-16-2010 03:13 AM

finishing teh day, back in the gym at ^15 p.m.,

as many rounds as possible in 25 minutes
each round:
8 pull ups
8 sumo deadlifts with 125 lbs
8 piked press ups

did 6 rounds started the 7th

then Bjj technical work on high guard and triangle choke for 1 hour...i'm done...

**iceman** · 12-21-2010 03:45 AM

easy day, i took the last three days off, partly to recover but mostly because work forced me too and i had to help a friend get their Christmas wine for the parents... so here goes

conditioning
warm up,
row 500 meters on rowing machine
15 situps
10 back extensions
10 body weight squats

press ups, 3 sets of 5 reps at 55 lbs

real workout
press ups -5
feet up to chin up bar-10 15 foot rope climb
this is one round goal do 7 rounds for time...i hit 19 min 37 seconds...sad but my shoulders are burning

then Thai workout

5 min round on pads just 123 combo over and over till ya could puke it
5 minutes of bob and weave
5 minutes of rear leg roundhouse kick...not the hardest workout, but a nice get back into a new week start...

**iceman** · 12-21-2010 07:46 PM

today was truly easy because of stupid work...
12 noon bjj class, lots of dynamic movement drills to help you move... then drilling the omaplata and then a quick spar went ok initially,got caught in an armbar and with help of gravity and a scramble couldn't tap till i heard and felt the first pop...sigh. the rule is one moth per pop, and 4-6 pops being the norm...almost 2 hours later, and it seems like minimal damage was done. i will know for sure tomorrow morning...sigh

**iceman** · 12-26-2010 04:42 AM

seem to have disproved the rule of pops, back and mostly ready, got to watch the elbow for a bit but electro and ice and heat helped speed healing enough. now i am fighting a damn cold that oddly keeps me up all hours. i feel that as the new year rolls in and my gym gets back on track i will be ok.this week will be easy, mostly just some private workouts with my Thai coach...