Back to the Thai

Muay Thai - Beginners Class 1hr

I just took the one hour beginner class to see where I'm at. It was a good workout but it didn't push me super hard. I'm going back to double stacking the training with the cardio kickboxing class. Hopefully by next week I'll be able to mix lifting in there as well...

Just deadlifts...fucking alergies

Warm-up
5 min elliptical
2 rounds of
10 pull-ups (50% bw)
10 dips (50% bw)
10 squats
10 sit ups

Deadlift
65% x 5 reps (160lbs)
75% x 5 reps (185lbs)
85% x Max (210 lbs) - 11 reps

I was going to double up on my lifts today and knock out my bench press but my left shoulder was bugging me and I could barely lift 135 lbs so I stopped. I held off on the Metcon because my allergies have me all stuffed up. Fucking hell...

Starting over again...again...err...again

Weight: 212 lbs

Press
65% x 5 (90 lbs)
75% x 5 (105 lbs)
85% x Max Reps (115 lbs) 7 reps.

All weights are percentage of my 5 rep max

And then...

12 min AMRAP of
10 - push-ups
15 - 24" box jumps

6 rounds

I'll be following Jay Ashman's programing at http://strongislandsc.com/ . This workout is from 4 April 2009.

Shit diet + no workout = major suckage. One step at a time.