STRIKE, BEND, LIFT, & FLY

5/31/2020

• PT exercises and practice for NECCA video (20 mins.)

 

5/30/2020

• PT exercises and practice for NECCA video (30 mins.)

• Aerial sling workshop with Lena Alani - via Zoom, another awesome workshop.  I got most of it, although I am eager for the video to fill in some gaps.  I'm learning that sling is subtle, small differences in how you place yourself in the fabric makes a move work or not.  (2 hrs.)

 

5/29/2020

• PT exercises (15 mins.)

• Aerial practice - Russian corkscrew climb, review Lena's sequence on the other side (finally made it work), thigh-hitch stuff from R. Leach manual (1 hr.)

• Crossfit - via Zoom (1 hr.)

WOD - 4 rounds +27 completed (it was hot and this was exhausting - got me to turn my a/c on)​

AMRAP 15 minutes:
5 Dumbbell Complex*, L/R @ 20 lbs.
15 Sandbag Rows @ 30 lbs. (?)
10 No Jump Sprawls
Notes: complex = SA thruster, hang snatch, overhead lunge x 1+1+1 reps

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5/28/2020

• PT exercises (20 mins.)

• Aerial silks practice - Russian corkscrew climb, sit-and-spin into CS, hip-key stuff from R. Leach intermediate silks manual (1.25 hrs.)

 

5/27/2020

• PT exercises (20 mins.)

• Aerial silks practice - bicycle climb, front balance, Fred Deb sequence, play in the big belay (1 hr.)

• Crossfit - via Zoom (1 hr.)

EMOM 20 Minutes:
1) Goblet Squat x 15 @ 20 lbs.
2) Push Ups x 15
3) Sumo KB Deadlift x 15 @ 30 lbs.
4) SA Dumbbell Push Press x 10 / arm @ 20 lbs.
5) Bench Hip Thrust x 20 ​

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5/26/2020

• Yoga class - via Zoom (90 mins.)

 

5/25/2020

• PT exercises (20 mins.)

• Aerial practice - bicycle climb, front balance, Fred Deb sequence, arch handstand, Lena sequence on sling on the opposite side (1.25 hrs.)

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5/24/2020

• PT exercises (30 mins.)

• Aerial silks practice - bicycle climb, front balance, figure out dinner roll, Fred Deb sequence, try out arch handstand (1 hr.)

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5/23/2020

• PT exercises (30 mins.)

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5/22/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Wu Tai Chi parts 1 & 2 (45 mins.)

• Aerial practice - climbs, angel roll-up prep, Fred Deb sequence, big belay, sling play (1 hr.)

 

5/21/2020

• PT exercises (20 mins.)

• Kung Fu practice - warm-ups, Liu He Ba Fa (concentrated on second half) (1 hr.)

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5/20/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Tan Tui 1-3, Chen Yi Lu (45 mins.)

• Aerial practice - angel roll-up prep, big belay stuff, Fred Deb sequence, sling play (1 hr.)

• Crossfit - via Zoom (1 hr.)

WOD (lost count, either 6 or 7 rounds)​

AMRAP 10 Minutes:
60 Double Unders
5 Hang Dumbbell Power Snatch / arm @ 20 lbs.
15 Air Squats 

 

5/19/2020

• PT exercises (30 mins.)

• Aerial sling - Lena sequence, playing around (30 mins.)

• Yoga class - via Zoom, twisting (90 mins.)

 

5/18/2020

• PT exercises (30 mins.)

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

• Aerial practice - angel roll-ups prep, review sling  sequence from workshop (45 mins.)

• Crossfit - via Zoom (1 hr.)

WOD​

EMOM 20 Minutes: 
Push Ups x 15
DB Clean & Jerk x 14 @ 20 lbs. 
Lateral Jump Burpee x 10 
Lunge L/R + Air Squat x :45 
Jump Rope x 1 min 

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5/17/2020

• PT exercises (30 mins.)

 

5/16/2020

• PT exercises (30 mins.)

• Aerial Hammock workshop with Lena Alani (via Zoom) - since my skills on sling are so limited, this one workshop significantly expanded my knowledge.  Also got a lot out of Lena's take on how to choreograph.  (2.5 hrs.)

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5/15/2020 - work day

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5/14/2020

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

• PT exercises (30 mins.)

• Aerial silks practice - little bit of everything (45 mins.)

 

5/13/2020

• Kung Fu practice - warm-ups, Tan Tui 1-3, Wudang Yongguan (actually finished and ended on the same spot for the first time ever after doing this form for many years) (1 hr.)

• PT exercises (15 mins.)

• Aerial silks practice - warm-up, Fred Deb sequence, wheel-down, Same-Side Standout and Split (45 mins.)

• Crossfit via Zoom

WOD (did not count rounds) @ 20 lbs.​

Strength Circuit x 20 minutes:
SA Clean + Press x 7, L
50 ft. Waiter Walk, L
Parallel Stance Bent Row x 10, L
50 ft. Suitcase Carry, L
Goblet Split Squat x 8-10, L
Squat Jumps x 6-8 reps

Repeat entire sequence on the right side, then rest ~ 60-90 seconds and repeat

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5/12/2020

• PT session (1 hr.)

• Yoga - via Zoom (lots of seated forward bends) (90 mins.)

 

5/11/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, basics (kicks only), Liu He Ba Fa - 1st half (45 mins.)

• Crossfit - via Zoom (1 hr.)

WOD - L2​

Alternating EMOM 20 minutes:
1) 25 PVC Good Mornings
2) 15 Push Ups 
3) 30 Walking Lunges
4) 15 Reaching Deadbugs

 

5/10/2020

• PT exercises (15 mins.)

• Aerial silks practice - warm-up, same-side split and stand out, miscellaneous other stuff (1 hr.)

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5/9/2020

• PT exercises (15 mins.)

• Aerial silks practice - warm-ups, Angels roll-up progression, Fred Deb sequence (1 hr.)

 

5/8/2020

• PT exercises (30 mins.)

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

• Aerial practice - warm-up, climbs, work wheel-downs, sling play (1 hr.)

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5/7/2020 - work day

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5/6/2020

• PT exercises (30 mins.)

• Aerials silks practice - climbs, light stuff (40 mins.)

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5/5/2020

• PT exercises (30 mins.)

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

 

5/4/2020

• PT exercises (15 mins.)

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

• Crossfit - via Zoom (1 hr.)

WOD L2 - 20 rounds +2 completed (the push-ups got hard since I haven't been doing them, argh!)

AMRAP 3 minutes:
3 Burpees
6 Push Ups
9 Air Squats

Rest 1 minute between rounds; repeat x 5 cycles 

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5/3/2020

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, bicycle climb, new half-lock climb, Rebecca split belay entry and new belay shapes (1 hr.)

 

5/2/2020 - rest day​

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5/1/2020

• PT exercises (30 mins.)

• Aerial silks lesson - via Zoom with Elsie Smith, learned half-lock climb, learned progression for angel roll-up, worked on wheel-down technique (1 hr.)

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