Iceman's log

[iceman]

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]

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]

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...