Then I did the Yang style 108 form in it's entirety (the breaking it up and working on the individual sections helped tremendously for this as I was able to go on "auto pilot" and not think-too much!).
Then I did the Chen style long form up to the point I stopped at with Shifu.
I finished with the sword form work and standing meditation.
On to the strength training....
Warmed up with Indian club swings w/ 1 lb. clubs and kettlebell swings w/ 16kg, 20kg, 24kg...
1. Deadlift: 190x5, 215x3, 240x5
2. Squat: 160x2 / 5
3. Reverse Hypers: 3x10
4. Ab Coaster: 3x15
5. Kettlebell swings w/ 16kg, 24kg, 32kg, 24kg, 16kg
Finished with Indian club swings w/ 2 lb. clubs.
Good session today. Last workout of cycle #11 (been running the same plan since 12/24/11!) on Sunday, then deload Monday then time to revamp the training plan and start 2013 on the right foot!