We were doing bokken work last night also, mainly takes but some strikes and cuts.
This is a site Ian gave me and i've found it Really useful
http://12.224.234.149/WeaponsKata.htm
hope it helps a bit i know my upper arms hurt a bit after last night i did find after putting my bokken down my arms wanted to raise to the ceiling, this could have been the strikes and counter strikes taking their toll.
pete