Monday Ashihara. Hard warmup 30 mins including stair-running, multiple strength stuff, few stretches. Hard basics for about 20mins. Very hot and humid.
Then a black belt kata which consists of the usual 10 (I think, kinda lost track) combination format. Each two sections were practised separately and and then we did bunkai work with a partner. Then link the whole lot back together again. This was just plain hard, lol - I could have spent the whole night just getting one or two of them working right. Ah well.
To finish we vacuumed and mopped the dojo.
Hey i am going to have to incorporate that last part of the workout.
Yep what a brainwave sensei had lol