STRIKE, BEND, LIFT, & FLY

11/30/2020

• Kung Fu practice - warm-ups, Liu He Ba Fa, relearning Hsing-I broadsword (1 hr.)

• Aerial silks practice - Workout A, progress in some areas and not so much in others (1.5 hrs.)

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11/29/2020

• PT exercises and glutes (35 mins.)

• Kung Fu practice - warm-ups, Da Bei Chuan, Tui Chuan Yi Lu (1 hr.)

• Kung Fu lesson - review Tui Chuan Yi Lu and begin learning Er Lu - exhausting (1 hr.)

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11/28/2020

• Aerials at Joe's - Workout D - back to belays, why? (2 hrs.)

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11/27/2020

• PT exercises (25 mins.)

• Aerial silks practice- Workout B, except I subbed out the hip-key roll-ups which were making me miserable; it was a much more enjoyable, although still difficult session, as a result (1.75 hrs.)

• Kung Fu review - Tui Chuan Yi Lu (20 mins.)

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11/26/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Chen Yi Lu, Da Bei Chuan (first third) (1 hr.)

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11/25/2020

• PT exercises (25 mins.)

• Aerial silks practice - Workout A - just cannot stand hip-key roll-ups and they are too hard on my shoulders - need to substitute something else, argh! (1.5 hrs.)

• Training Club (1 hr.)

30:00 AMRAP​ - 4 rounds +47 completed

1:00 plank hold at every  5:00

15 push-ups

1 lap inchworm

15 DB snatches @ 20 lbs.

1 lap bear crawl

15 DB goblet squats @ 30 lbs.

1 lap walking lunges w/ OH DB @ 20 lbs.

 

11/24/2020

• Aerial silks practice - Workout C focusing on movement quality and creative play, the best things might have been my new peach leotard (1.5 hrs.)

• PT exercises (20 mins.)

• Kung Fu practice - Tui Chuan Yi Lu, Tai Chi 40 (30 mins.)

 

11/23/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, relearning Da Bei Chuan (1 hr.)

• Aerial silks practice - training plan Workout B, went better than last week but I have a long way to go on many of the skills (1.5 hrs.)

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11/22/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, relearning Da Bei Chuan, Tui Chuan Yi Lu (1.5 hrs.)

• Kung Fu lesson - finish learning Tui Chuan Yi Lu (1 hr.)

 

11/21/2020

• Training Club (1 hr.)

2 Rounds: 
A) Round 1 2x: 15 Sandbag Back Squats + 400m Ruck; Round 2 1x
B) AMRAP - completed 5 rounds +run, walk, and swings
Jog x 200m
2KB Rack Walk x 100M @ 12 kg
12 SA KB Swings (total) @ 12 kg
50M Sled Push ​+ 15 lbs.

• Aerials at Joe's - Workout D of my own devising - basically reviewed a bunch of moves I had been working on prior to the training plan, after doing the warm-up for Workout B, kind of endless and exhausting (2.5 hrs.)

 

11/20/2020

• Kung Fu practice - warm-ups, Wu Tai Chi, Tui Chuan, Tai Chi 42 sword (1 hr.)

• Aerial silks practice - training plan Workout A - it went a little better this time through, although I really do not like hip-key roll-ups (1.5 hrs.)

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11/19/2020

• PT exercises (20 mins.)

 

11/18/2020

• PT exercises (25 mins.)

• Aerial silks practice - training plan Workout B with angel roll-ups, ankle hang, The Illusion, etc. (1.5 hrs.)

• Training Club (1 hr.)

EMOM 12:00​

8/8 lateral step-ups @ 30 lbs.

5/5 single-leg rows @ 30 lbs.

5/5 lateral dead-bugs

AMRAP - 12 rounds +28 completed

5 rounds - 2:00 on/1:00 off

8 burpees

40 single unders

 

11/17/2020

• Kung Fu practice - warm-ups, Wu Tai Chi (parts 1 and 2), Hsing-I 5 fists, linking form and Za Shi Chui (1 hr.)

• PT exercises and glutes (30 mins.)

• Aerial silks practice - training plan Workout C focus on creative movement, worked Zig Zag sequence (1.5 hrs.)

• Kung Fu review - Tui Chuan (15 mins.)

• Yoga class (90 mins.)

 

11/16/2020

• Kung Fu practice - warm-up, Liu He Ba Fa, Tui Chuan (1 hr.)

• PT exercises (25 mins.)

• Aerial silks practice - began new training plan with Workout A focused on dynamic movements - definitely challenging, hopefully easier as the month progresses (1.5 hrs.)

• Kung Fu review - Tui Chuan (15 mins.)

 

11/15/2020

• PT exercises (25 mins.)

• Kung Fu practice - warm-ups, Chen Yi Lu, Da Bei Chuan (1st quarter) (45 mins.)

• Kung Fu lesson - learn more Tui Chuan (1 hr.)

 

11/14/2020

• Training Club (1 hr.)

2-Dumbbell Complex: @ 20 lbs.
See-Saw Press x 10 (total)
Goblet Split Squats x 10 (total)
2DB RDL x 10 (total)​

WOD - completed in 20 mins. (roughly)

For Time:
Row 1, 2, 3 minutes
Run 200M, 400M, 600M
Cross-Carry x 200M w/ 20 lb. DB and 16 kg KB
Farmers Carry x 100M @ 16 kg

• Aerials at Joe's -PT exercises, basic climbs, figured out Zig Zag sequence tutorial, no-handed stegasaurus, angel roll-up prep, worked on CASH climb entry belay sequence (2.5 hrs.)

• Kung Fu review - Tui Chuan (15 mins.)

 

11/13/2020

• Kung Fu review - Tui Chuan (30 mins.)

 

11/12/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Tai Chi 40, Hsing-I 5 fists, Za Shi Chui and Chicken Siba (1 hr.)

• Aerial silks practice - warm-up, angel roll-up prep, wheel-downs, box beat into straddle, one-shot entry to s-wrap, no-handed stegasaurus, single-silk hip-key belay sequence (1.25 hrs.)

 

11/11/2020

• PT exercises and glutes (30 mins.)

• Aerial silks practice - worked on waist loop split sequence, especially the exit (1 hr.)

• Kung Fu review (20 mins.)

• Training Club (1 hr.)

5 rounds:​

SA DB strict press @ 20 lbs.

16 hollow rocks

AMRAP 12:00 - 160 reps completed

1:00 SA DB snatch @ 20 lbs.

1:00 SA DB thruster @ 20 lbs.

1:00 plank hold

• flexibility (15 mins.)

 

11/10/2020

• PT exercises (25 mins.)

• Aerial silks practice - review recent stuff (1 hr.)

• Kung Fu practice - warm-ups, Wudang Yuangong, Tai Chi 40, Tui Chuan (1 hr.)

• Yoga class (90 mins.)

 

11/9/2020

• PT exercises and glutes (30 mins.)

• Aerial silks practice - warm-up, Grapefruit Sparkles, Horizon split, no-handed Stegasaurus, double-catchers split (1.25 hrs.)

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11/8/2020

• PT exercises (25 mins.)

• Kung Fu practice - warm-ups, Wudang Yuangong, Tui Chuan (1 hr.)

• Kung Fu lesson - learn more Tui Chuan (1 hr.)

 

11/7/2020

• Training Club (1 hr.)

WOD L2 - only completed 5 rounds and don't know the time, anyway a good, hard workout​

"Loredo"
6 Rounds For Time:
24 Air Squats
24 Push Ups
24 Lunges
Run 400 Meters​

• warm-up for aerial workshop (20 mins.)

• Vertical Theater workshop - actually, a bit of a disappointment, not a lot of insight (2 hrs.)

 

11/6/2020

• PT exercises (20 mins.)

• Aerial silks practice - warm-up, Horizon split, sequence for Vertical Theater workshop, wheel-downs (1 hr.)

• flexibility (20 mins.)

 

11/5/2020

• PT exercises (30 mins.)

• Massage (2 hrs.)

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11/4/2020

• Training Club (1 hr.)

Alternating EMOM 12:00

16 Renegade Rows (8/8) @ 20 lbs.

8 Pike Push Ups

12 Minute AMRAP - 2 rounds +50 completed

50 Squats

20 Shoulder Taps

50 Lunges

20 Shoulder Taps

*** EMOM 5 Burpees***

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11/3/2020

• PT session (1 hr.)

• Aerial silks practice - recent stuff (1 hr.)

• Yoga class (90 mins.)

 

11/2/2020

• PT exercises (20 mins.)

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

• Aerials silks practice - warm-ups, recent sequences, learn ASO horizon split (1.25 hrs.)

• flexibility (20 mins.)

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11/1/2020

• PT exercises (20 mins.)

• Kung Fu practice - warm-ups, Hsing-I Za Shi Chui, Tui Chuan  (45 mins.)

• Kung Fu lesson - learn more Tui Chuan, review Hsing-I animals (1 hr.)

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