(a ) Empi; (b) Hangetsu; (c) Unsu; & (d) A random Asai-ha Shotokan-ryu koten-gata dependent on my daily technical focus.
( i) Kihon ippon kumite: Asai-ha Shotokan-ryu 14 core waza (jodan, chudan & mae-geri); & (ii) Jiyu kumite no uchikomi renshu.
In addition to the usual calistenics and impact work I've also started to do a little running again. On the weekend I went for a decent 8km run. My lungs and heart handled it easily, but the run definitely fatigued my legs (as my quads and hams were already very tired from all of my karate training). As you may know I am a very big believer in jumping exercises such as plyometrics, however I try to keep my programme varied to achieve the best results. Regardless of what one does, occassionally mixing things up is very important. We never stop learning if we "keep practicing and training"!