Warm up first.

Arnold DB Press – 4 x 35ea x 5
Lunge Squat – 4 x weightless x 5ea (Knees sore!)
Stiff Leg Deadlift – 4 x 35ea x 5
Seated Toe Raise – 4 x 95 x 5

Total time in the weight room about 25 minutes.

After that:

Kata – 5 Heian Sho-dan.

Front stance with front punch and reverse punch – 20 punches total each side.

Horse stance with front punch – 20 single punch.

Stretching – 2 x 10 front raise each leg & 2 x10 side raise each leg.

Warm up first.

Front Pulldowns – 4 x 90 x 5
BB Bench Press – 4 x 115 x 5
Alt DB Curl – 4 x 40ea x 5 – heavy
BB Shrugs – 4 x 135 x 5

Kata – 4 Heian Sho-dan and 1 Heian Ni-dan.

Crunches – 3 x 15

Horse stance with front punch 10 single pucnh and 20 double punch.

Front stance with front punch and reverse punch – 30 punches total.

Stretching – 2 x 10 front raise each leg & 2 x10 side raise each leg.

Today was my first day back at Friday night class. My Sensei’s pushed us hard tonight with a lot of stance work.

We warmed up with shifting, jogging, strecthing and then the horse stance with single punch, double punch and triple punch.

First was horse stance with our partner holding his hand over our heads and making sure that we stay low and don’t rise up during punches.

Second was front, our partner holding a pad in front of our knee making sure that we are bending low enough and also hold our back leg at the ankle to make sure that we keep a good stance.

Next was our partner pulling our belts around our waist as we move forward in our front stances.

It was a good workout and I felt really good tonight.

No weight workout tonight since I had class.