2x10 Reverse Hypers, then

Seisan Bunkai
Two-Man

15 Upper Body Basics (2 Forward, 2 Back - each side)
10 Lower (4 kicks right, 2 left)

Seisan
Seiunchin
Sanchin
Naihanchi
Wansu
Chinto
Kusanku
Sunsu

Chizi kun bo
Chatan Yara no Sai (partial)
Kusanku Sai

Sunsu - 2
Naihanchi - 2
Sunsu - 2
Naihanchi - 2

Stance Transition & Hold: 2 Minutes Each

Ready Position, ==>
Left Forward Seisan, ==>
Right Forward Seisan, ==>
[step back to]Shiko Dachi [hold 5 Minutes], ==>
Naihanchi, ==>
Left Forward Sanchin, ==>
Right Forward Sanchin, ==>
Left Forward Zenkutsu, ==>
Right Forward Zenkutsu, ==>
[step back to] Ready Position

Sunsu - 2x4
Naihanchi - 2x4

30 Minutes Footwork Drills - Long Walk [Across Dojo]

Crescent/Seisan Stepping
Shuffle [in Forward Seisan, then Side]
Skip
Shuffle-Shuffle-Crescent
Forward/Back Movement
Wansu-Inspired
Triangle, Circle against Bag

Stretch

Got a wild hair today. 'twas awesome fun.

Same as yesterday. Noticed my karate sessions are taking less total time. This, for me, is good and bad. Good in that I am improving in my conditioning along with technique. Bad in that I feel best with around 10 hours ish [2 hours a day, 5 days a week] karate weekly.

So, I will be adding in a tiny bit more kata training, plus bringing a much bigger focus to studying the breakdown of the kata.

Question, are you training Karate on your own?

Regular Warmup, then

1Arm DB Snatch (1ADBS): 5x5 - 40, 45, 50, 50, 55

Lunging Step-Up (LSU): 5x5 - 35 (5x5 on left leg, 5x8 on right)

Angled Glute-Ham Raise (Hyper): 5x5 - 60, 65, 70, 75, 75

[superset]
Chinups: 5x5 , 5x5 (superset 5x5 w/below, 1st 5 sets single)

Overhead Dumbbell Press: 5x5 - 40s, 45s, 50s, 50s, 50s

1 Arm Cable Rip-Down (To Anatomical Position): 3x5 - 40

Kneeling Cable Crunch: 5x5 - 80, 90, 100, 110, 110

---

Had to work a 12 hour shist today, so had to be quick but effective.

1Arm DB Snatch (1ADBS): 5x5 - 40, 45, 50, 55, 55

Angled Glute-Ham Raise (Hyper): 5x5 - 60, 65, 70, 75, 75

[superset]
Chinups: 5x5 , 5x5 (superset 5x5 w/below, 1st 5 sets single)

Overhead Dumbbell Press: 5x5 - 40s, 45s, 50s, 50s, 50s

Kneeling Cable Crunch: 5x5 - 80, 90, 100, 110, 110

Got all my workouts last week, just too lazy to post them.

Hopefully, the same this week.

Time to eat!!!!!!!!!!!!!!!!!!!!!!!!!!!!

2x10 Reverse Hypers

Seisan Bunkai
Two-Man

15 Upper Body Basics (2 Forward, 2 Back - each side)
10 Lower (4 kicks right, 2 left)

Seisan
Seiunchin
Sanchin
Naihanchi
Wansu
Chinto
Kusanku
Sunsu

Chizi kun bo
Chatan Yara no Sai (partial)
Kusanku Sai

Sunsu - 2x5, 1x10
Naihanchi - 2x5, 1x10


Stance Transition & Hold: 2 Minutes Each

Ready Position, ==>
Left Forward Seisan, ==>
Right Forward Seisan, ==>
[step back to]Shiko Dachi [hold 5 Minutes], ==>
Naihanchi, ==>
Left Forward Sanchin, ==>
Right Forward Sanchin, ==>
Left Forward Zenkutsu, ==>
Right Forward Zenkutsu, ==>
[step back to] Ready Position

Sunsu - 2x4
Naihanchi - 2x4

Footwork Drills -

Crescent/Seisan Stepping
Shuffle [in Forward Seisan, then Side]
Skip
Shuffle-Shuffle-Crescent
Forward/Back Movement
Wansu-Inspired
Triangle, Circle against Bag

Stretch

Everything from Tuesday, but no second run on Sunsu or Naihanchi - had to get to work.

1Arm DB Snatch (1ADBS): 5x5 - 40, 45, 50, 55, 55

Angled Glute-Ham Raise (Hyper): 5x5 - 60, 65, 70, 75, 75

[superset]
Chinups: 5x5 , 5x5 (superset 5x5 w/below, 1st 5 sets single)

Overhead Dumbbell Press: 5x5 - 40s, 45s, 50s, 50s, 50s

Kneeling Cable Crunch: 5x5 - 80, 90, 100, 110, 110

Tried to stay somewhat lighter than normal this week, WRT weights.

Next week, will have a 3rd movement for upper and lower body, And one additional ab movement.

For karate, will be starting more in-depth kata study. Taking my least favorite sections from Sunsu and a few of the other forms, and working them in different ways. First, will focus on overall flow, then application, application against manual resistance, then will work the concepts and technical movements in with my in-class sparring.

Keep at it.