Workout Group 14 or so of us. Warmup Standard mix of general mobility and dynamic flexibility. Work out Started with partner medi-ball stuff, chest passes, slams, 1 legged shotguns, isometric squat hold chest pass (make sure you catch it or you’re gonna get blasted in the nads). 20 minutes of medi-ball calisthentics or “Medicine ball…

Karate Class Some stretching and jogging. The Renshi was in a meeting and so we started on our own just running through Kata. I was really surprised and pleased at what I did remember when I just did it. One steps were more embarassing. I am to the place where I don’t like to be…

Warmup 15 minutes of Tread mill intervals, 7mph and 3mph, 1 minute work and rest Work 4×7 Hang Squat Cleans, 135#4×10 Glute-ham raises Core, 2×20 4 way neck machineCable crunchesCable push pullhyperextensions First workout back since the cold so it sucked. But it was good to get oxygenated and to sweat a bit.

I gad a coeld in ma gnose. So gno wergoud fr mee todaeh.

Karate Class 100 Jumping Jacks10 Burpees30 Air Squats30 Double leg Mountain climbers10 v-ups with a dead bug hold of 25 seconds I enjoyed today though I felt awkward. We did bunkai on little snippits of kata, both of which involved throws. I’m embarassed at how much I’ve forgotten in both the Japanese and kata. But,…

Warm up 15 minutes of treadmill intervals Workout 5×7 hang squat cleans, 135#glute and ham raises, 4×10 Core, 3×20 4 way neck machine, 150#cable crunches, 155#hyperextensions

Workout Group had about 18 or so. Warm up Pretty standard warmup and dynamic flexiblity session. Pre-work Consisted of 4 “exercises” we were supposed to do 4 rounds, I think most of us got through 3 before we ran out of time B-Ball court suicides, 2 pushups every time you touch the base line, on…

Work out group About 15 folks showed up. “J” called it “Jump Thursday”. Warm -up Pretty standard fare and a bit short. Pre-work standing between the two sidelines of a tennis court we hopped side to side on the clap sprinted to the same space on the other side of the court and hopped front…

Noon Karate Class Boy don’t I feel awkward after 2 sessions off. Back to the basics. Kinda cool to have the dojo, and the instructor to myself. Worked on Shotei Uchi, and hammer fist A tiny bit of Kata

AM WorkoutMostly this was about getting into the habit of exercise in the morning. I didn’t try to accomplish a hell of a lot. Since my GymBoss timer was in the car, and, it was about 4 degrees this morning I kinda did a tabata cycle. Clubbell, mills, swipes, castsKettlebell, swings, h2h swings, high pull/cleans,…