STRIKE, BEND, LIFT, & FLY

7/31/2020

• Kung Fu practice - warm-ups, wu ji standing, Tai Chi 40 (1 hr.)

• PT exercises, pull-ups/push-ups, flexibility (1 hr.)

• Aerial silks practice - angel roll-up, review recent drops, Georgia roll-around, practice "Shambala" elements, wheel-downs, cool-down stretching (1.25 hrs.)

 

7/30/2020

• Kung Fu practice - warm-ups, Chen Yi Lu, Tan Tui 1-9, Tai Chi 42 sword (1 hr.)

• Crossfit (1 hr.)

SA DB Push Press x 8 / arm @ 25 lbs.​

Halting Ring Rows x 5
Box Jumps x 5

WOD L1 - completed 127 cals/reps

4 Rounds:
1 Min Row (Cals)
1 Min Rest
:30 DB Power Snatch, L 
:30 Rest
:30 DB Power Snatch, R
:30 Rest

• PT exercises, flexibility, lacrosse ball (1 hr.)

 

7/29/2020

• Kung Fu practice - warm-ups, Chen Yi Lu, Tan Tui 1-9 (1 hr.)

• PT exercises, flexibility, foam-rolling (30 mins.)

• Aerial silks practice - variations on infinity thread-through entry, same-side stand-out and split, Georgia roll-around, arrow flip, wheel-downs (1 hr.)

 

7/28/2020

• PT exercises (20 mins.)

• Kung Fu practice - warm-ups, Chen Yi Lu (40 mins.)

• Crossfit (1 hr.)

Kettlebell Swings Ladders (12-9-6) @ 10-20 kg
Push Up Practice 
Box Jumps x 3-5

WOD - L1, 4 rounds +complex x3

AMRAP 15 Minutes: 
2KB Complex - Swing, Clean, Front Squat
1+1+1 x 3 cycles
-then-
Run 300m

• Yoga class (90 mins.)

 

7/27/2020

• Kung Fu practice - warm-ups, Chen Yi Lu, Tan Tui 1-9 (1 hr.)

• PT exercises, pull-ups/push-ups, flexibility (1 hr.)

• Aerial silks practice - warm-up. angel roll-up, wheel-downs, "Shambala" elements, cool-down (1.25 hrs.)

 

7/26/2020

• PT exercises (30 mins.)

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7/25/2020

• Kung Fu review - Tan Tui 1-9 (20 mins.)

• PT exercises (20 mins.)

• Aerials at Joe's - just noodling around with "Shambala" elements, review knee-lock roll-up combo, trying to figure out transition from knee-lock to secretary (without success), run "Drown in My Own Tears" (2 hrs.)

 

7/24/2020

• PT exercises (30 mins.)

• Aerial silks practice - angel roll-ups, back dive, Illusion, infinity thread-through, "Drown in My Own Tears," cool-down stretching (1.25 hrs.)

• Kung Fu review - Tan Tui 1-9 (20 mins.)

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7/23/2020

• PT exercises (30 mins.)

• MASSAGE (2 hrs.)

 

7/22/2020

• PT exercises (20 mins.)

• Aerial silks practice - warm-ups, angel roll-up, thigh wheel-down, regular wheel-down, cool-down stretching (1 hr.)

• Kung Fu practice - warm-ups, leg stretching/strengthening, Tan Tui 1-9 (1 hr.)

 

7/21/2020

• PT session (1 hr.)

• Kung Fu review - Tan Tui 8-9, then review 1-7 (40 mins.)

• Yoga class (90 mins.)

 

7/20/2020

• PT exercises and stretching (30 mins.)

• Kung Fu review - Tan Tui 5-7 (30 mins.)

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7/19/2020

• Kung Fu review - Tan Tui 1-4 (30 mins.)

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7/18/2020

• Aerial at Joe's - PT exercises and stretching, light aerial work, socializing, run "Drown in My Own Tears"

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7/17/2020 - NECCA on-line program (5 hrs.)

• warm-up

• active flexibility

• work on presentation piece

• presentations

• conditioning

• program wrap-up

​

7/16/2020

• Aerial silks practice - work on NECCA presentation piece (1.25 hrs.)

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7/15/2020 - NECCA on-line program (5.5 hrs.)

• warm-ups

• handstands

• flexibility

• conditioning

• work on presentation piece

• leg engagement exercises

• private silks lesson - work on presentation piece

 

7/14/2020

• Aerial silks practice - reviewing and recording skills learned in NECCA program (1.25 hrs.)

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7/15/2020 - NECCA on-line program (5.5 hrs.)

• warm-ups

• flexibility

• handstands

• conditioning

• work on presentations

• leg-straightening drills

• private lesson on silks - reviewing skills learned

 

7/12/2020 -  rest day

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7/11/2020

• Aerial silks at Joe's - light practice (45 mins.)

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7/10/2020 - NECCA on-line program (5.5 hrs.)

• juggling

• warm-up

• discussion session with coaches

• creative movement exercise on silks

• private lesson on silks - angel roll-up progression, review Illusion and back-dive, learn infinity roll

 

7/9/2020

• PT exercises (15 mins.)

• juggling (20 mins.)

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7/8/2020 - NECCA on-line program (6 hrs.)

• warm-up

• handstands

• flexibility

• conditioning

• creative movement exercise

• prepare for private lesson

• private lesson on silks - "Drown in My Own Tears"

 

7/7/2020

• PT exercises (20 mins.)

• juggling (20 mins.)

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7/6/2020 - NECCA on-line program (6 hrs.)

• warm-ups and flexibility

• handstands

• conditioning

• shoulder mobility and injury prevention

• creative movement discussion

• private lesson on silks - review Illusion drop, learn back-dive, learn Georgia Roll-Around

• practice Illusion and rehearse "Drown in My Own Tears"

 

7/5/2020 - rest day

• PT exercises (20 mins.)

• juggling practice (20 mins.)

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7/4/2020

• PT exercises (10 mins.)

• Aerial silks practice - review moves recently learned, change rigging, practice "Drown in My Own Tears" (2 hrs.)

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7/3/2020 - NECCA on-line program (5.5 hrs.)

• warm-ups

• active flexibility

• work on metronome and review new moves

• creative movement exercise on silks

• toe-point and foot exercises

• private lesson on silks - work on thigh-wheel down entry, metronome, Illusion drop

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7/2/2020

• PT exercises (20 mins.)

• Aerial silks practice - try to learn metronome, review new moves (40 mins.)

• MASSAGE!!! (2 hrs.)

 

7/1/2020 - NECCA on-line program (5.5 hrs.)​

• warm-up

• handstands

• conditioning - lower body

• flexibility - splits

• creative movement exercise using circus styles

• private lesson on silks - angel roll-up prep, Fred Deb sequence

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