12/14/2011 Early AM Session

5:15

Warm up:
10 burpees
Sandan Material -
Tensho (tonfa) x2
Yoshu dai (nunchakas) x2
Yosei (Sai) x2
10 burpees


Kata:
Black belt Open hand kata (all wearing 30LB vest):
Sochin (wearing 30LB Weighted vest)
Bassai
Chinto
Mugen
Tenshin
Rohai Dai
Rohai Sho

3x Yoshu (nunchakas...this needs some attention!)

Time: 5:47...not too shabby.

Workout:
Superset x 3:
DB Sots Press (10LBS, 15LBS)
5 Pullups (w/weighted vest)

Standing Cable Crunch:
50 x 150LBS
40 x 160LBS (20+20)
30 x 170LBS (10+10+10)
20 x 180LBS (10+10)
10 x 190LBS

Tabata Row
6:10

OSU!