STRIKE, BEND, LIFT, & FLY

3/31/2020

• Kung Fu practice - warm-ups, basics, Liu He Ba Fa (first half) (1 hr.)

• PT session - via Zoom (1 hr.)

• PT exercises (15 mins.)

• Yoga class - via Zoom (90 mins.)

 

3/30/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, basics (30 mins.)

• Crossfit-style workout and stretching (45 mins.)

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3/29/2020

• Kung Fu practice - warm-ups, basics, Tai Chi 40, Tan Tui 1-3, Hsing-I 5 fists and Chicken Siba (45 mins.)

• PT exercises (30 mins.)

• Aerial silks practice - warm-up. inversions, climbs, review basic silks moves, practice Whip Nae Nae and play on sling (1 hr.)

 

3/28/2020

• Kung Fu practice - warm-ups, basics, Tai Chi 40, Tan Tui 1-3, Hsing-I 5 fists and linking forms (1 hr.)

• PT exercises (45 mins.)

• Crossfit-style workout (20 mins.)

• Aerial silks practice - inversions, climbs, X-entry baley,  figure out Whip Nae Nae on sling (45 mins.)

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3/27/2020 - rest day

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3/26/20202

• PT exercises (30 mins.)

• Abby's quarantine challenge (15 mins.)

• MASSAGE (2 hrs.)

 

3/25/2020

• Aerial silks practice - warm-ups, inversions, climbs, parts of "Drown in My Own Tears" (45 mins.)

• PT exercises (45 mins.)

• Kung Fu practice - warm-ups, Tai Chi 40 (45 mins.)

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3/24/2020

• Kung Fu practice - warm-ups, basics, Tan Tui 1-3, Wu Tai Chi (1 hr.)

• PT exercises (20 mins.)

• Abby's quarantine challenge and stretching (30 mins.)

• Yoga class - via Zoom (90 mins.)

 

3/23/2020

• PT exercises (20 mins.)

• Abby's quarantive challenge and stretching (30 mins.)

• Crossfit-style workout (30 mins.)

• Aerial silks practice - inversions, climbs, thigh wheel-downs (30 mins.)

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3/22/2020

• PT exercises (20 mins.)

• Kung Fu practice - warm-ups and Tai Chi 24 in the park (1 hr.)

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3/20/2020

• PT exercises (40 mins.)

• Kung Fu practice - Wu Tai Chi (1.5 hrs.)

 

3/19/2020

• Kung Fu practice - warm-ups, basics (kicks only), 24 Tai Chi, Tan Tui 1-3, Wu Tai Chi (45 mins.)

• PT exercises (20 mins.)

• Abby's quarantine challenge (10 min.)

• Aerial silks practice - climbs, review knee tangle, Dido's lament, sling play (1.25 hrs.)

 

3/18/2020

• Kung Fu practice - warm-ups, Tan Tui 1-3, Wu Tai Chi, Hsing-I Ba Shir (45 mins.)

• PT exercises (1 hr.)

• Abby's quarantine challenge (10 mins.)

 

3/17/2020

• PT exercises (30 mins.)

• Abby's quarantine challenge (10 mins.)

• Aerial silks practice - warm-ups  and basic strengthening, climbs, practice fabric toss hip-key sequence (right and left), Drown in My Own Tears, sling play (1 hr.)

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3/16/2020

• PT exercises (30 mins.)

• PT session (1 hr.)

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3/15/2020

• PT exercises (45 mins.)

• Aerial silks practice - warm-ups, climbs, review basic sequences, sling play (45 mins.)

• Inversions practice (5 mins.)

• Kung Fu lesson - Hsing-I forms and animals review (1 hr.)

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3/14/2020

• Kung Fu practice - warm-ups, review Tan Tui 1-3, Wu Tai Chi (2 hrs.)

• PT exercises (30 mins.)

 

3/13/2020

• Kung Fu lesson - learn first 3 forms of Tan Tui (1 hr.)

• PT exercises (45 mins.)

• Aerial silks practice - climbs, left footlocks, inversions (tuck, pike, straddle), review sky seat, hammock play (45 mins.)

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3/12/2020

• Crossfit (1 hr.)

DB seesaw press x10 @ 20 lbs.​

DB lunges x8 @ 25 lbs.

DB goblet squat @ 25 lbs.

WOD - 2 rounds completed

AMRAP 12:00

3, 4, 5  pull-ups and dips

then .5 bike

• PT exercises (30 mins.)

• MASSAGE (2 hrs.)

 

3/11/2020

• PT exercises (45 mins.)

• Aerial silks practice - climbs, foot-locks, inversions (tuck, pike, straddle) (30 mins.)

• Kung Fu practice - Hsing-I forms (1 hr.)

 

3/10/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, basics (kicks only), Hsing-I 5 fists and linking form (45 mins.)

• Crossfit (1 hr.)

DB bench press x10 @ 25 lbs.​

DB rows x10 /arm @ 25 lbs.

WOD - 3 rounds +6 completed

2 walk walks

4 strict pull-ups

6 box step-ups

2 carries alternating rack/waiter @ 8 kg

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3/9/2020

• PT session (1 hr.)

• PT exercises (30 mins.)

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3/8/2020

• PT exercises (15 mins.)

• Aerial play (20 mins.)

• Kung Fu lesson - Wudang Yuangong, Hsing-I forms (1 hr.)

 

3/7/2020

• PT exercises (30 mins.)

• Aerial silks practice - climbs, tuck inversions, foot-lock practice (30 mins.)

• Kung Fu review with Pete - Wudang Yuangong (45 mins.)

• Aerial sling play - because I just could not help myself (10 mins.)

 

3/6/2020

• PT exercises (45 mins.)

• Kung Fu practice - warm-ups, basics (kicks only), Chen Yi Lu (45 mins.)

 

3/5/2020

• PT exercises (20 mins.)

• Crossfit (1 hr.)

WOD - 8 rounds +30 completed​

5 rounds of 5:00 alternating:

5 pull-ups

10 push-ups

5 strict T2B

20 air squats

rest 2:00

bike 2:00

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3/4/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, basics (kicks only), Wudang Yuangong, Hsing-I 5 fists and forms (1 hr.)

• Aerial silks practice - basic climbs, tuck inversions, foot lock practice (25 mins.)

• Yoga class - restorative (90 mins.)

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3/3/2020

• Kung Fu practice - warm-ups, Wu Tai Chi, Hsing-I forms (45 mins.)

• PT exercises (45 mins.)

• Crossfit (1 hr.)

DB floor press x8 - worked up to 30 lbs.​

DB rows - worked up to 30 lbs.

box step-ups x5/leg

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3/2/2020

• PT session

• PT exercises (30 mins.)

• Pull-up challenge

• Kung Fu practice - warm-ups, basics (kicks only), Wu Tai Chi, Hsing-I forms (1 hr.)

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3/1/2020​

• PT exercises (30 mins.)

• L-sit pull-up challenge

• Kung Fu practice - warm-ups, Wu Tai Chi, Hsing-I 5 fists and linking forms (45 mins.)

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