Deload squat workout yesterday, up to 280x5 and repping 250x8 for 3 sets. Did rear-delt and external rotation work between sets. Also, neck crunches.

Was 9 minutes late for Muay Thai due to an accident on the freeway but the substitute coach was cool about it. I walked in and 4 people were already partnered up and doing kicks down the length of the gym against the shield. Coach held one for me and we went way faster than everyone else. Left kicks going down the gym, rights coming back, and then repeat for push kicks. I finished before everyone else so I skipped rope and stretched.

Worked on several combos against the Thai pads next. Too many to remember but one involved a 1-2, right elbow, left uppercut, right elbow again. Elbow in a downward fashion, like it's divebombing. Much more powerful. Coach greatly mixed things up by calling random shots out for me to throw between combos.

Finished up with a minute of speed kicks on the heavy bag each side, then planks.