One each of Heian Shodan, Heian Nidan, Heian Sandan, Heian Yondan, Heian Godan and Tekki Shodan. (6 total)

I had a hard time because of a very stiff neck. I was not able to turn my head and the moves felt very weak and slow.

I stretched for about 40 minutes doing various Makko Ho moves.

Lots of basics and combinations.

Then we worked on some new moves.

One move was to have our partner throw a front snap kick, I moved to the side and follow up with an angled front snap kick or a cutting kick. The other move was to have our partner throw a front snap kick, I shift to the side and thrust my back leg behind my partners leg and then throw them over my leg. The timing has to be pretty good but it is a very effective move and I would guess it would work on much larger opponents very well. We spent about 45 minutes working on those two moves alone.

We then finished up with a single Heian Shodan.

New routine.

Benchpress – 65×20, 165×5, 195×5, 205×5
Cable seated row – 100×8, 140×5,160×6, 180×5 (wide grip)
DB press – 45×5, 50×5, 55×5
Lat pulldown – 150×4, 140×5, 140×5 (wide grip)
CG Benchpress – 125×5, 125×5, 125×5
Deadlift & shrug – 155×5, 155×5, 155×5
Swissball crunch – 3×12