STRIKE, BEND, LIFT, & FLY

12/31/2020

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

• PT exercises with shoulder work (35 mins.)

 

12/30/2020

• Aerial silks practice - warm-up B, Angel roll-ups, figured out and played with Marchenko split without the split which forced me to get creative to make it look like something worhtwhile to do in the air (1.5 hrs.)

• Training Club  - this was really hard, way worse than it looked (1 hr.)

WOD​ - x2

8 handstand push-ups (only managed 4 on second round)

AMRAP 2:00

6 push-ups

6 DB push-press @ 20 lbs.

rest 1:00

8 single-leg squats /leg 

AMRAP 2:00

8 DB hang clean @ 30 lbs.

8 DB front squat @ 30 lbs.

rest 1:00

Tabata finisher

shoulder taps

hollow rocks

 

12/29/2020

• PT exercises with glutes (30 mins.)

• Kung Fu practice - warm-ups, Wudang Yuangong, Hsing-I broadsword (1 hr.)

• Aerial silks practice - warm-up A, same-side standout (so much failure), Yatzee drop and learning add-on from ASO, croc, and then a bit of fun dancing in the air (1.5 hrs.)

 

12/28/2020

• PT exercises (20 mins.)

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

• Aerial silks practice - warm-up B, angel roll-up in the air set-up, same-side stand-out, beat-box (1.5 hrs.)

 

12/27/2020

• PT exercises with shoulder work (30 mins.)

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

• Training Club style workout (1 hr.)

Death by Single Unders - increasing by 20 each minute, completed round of 120​

EMOM 8:00 - each minute

10-12-14-16 sandbag sumo deadlifts

sandbag shoulder carry, alternating R/L

AMRAP 10:00 - completed 8 rounds +10

2,4,6,8,10...
Push Ups
Dumbbell Snatches (total) @ 20 lbs.
2x Air Squats

 

12/26/2020

• PT exercises with some glutes (25 mins.)

• Kung Fu practice - warm-ups, Liu He Ba Fa, Tui Chuan Er Lu (45 mins.)

• Aerial silks practice - warm-up B, noodled about, taught myself croc (actually pretty successful)  (2 hrs.)

 

12/25/2020

• PT exercises (20 Mins)

• Aerial silks practice - mostly Workout B, ASO "Shoelace" sequence, developing inside seatbelt sequence (2 hrs.)

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12/24/2020

• PT exercises with shoulder work (25 mins.)

• Kung Fu practice - warm-ups, Tai Chi 40, Hsing-I broadsword (1 hr.)

 

12/23/2020

• PT exercises and glutes (25 mins.)

• Aerial silks practice - most of Workout A and then some exploration with getting into inside seatbelt and slicing moves from there (1.25 hrs.)

• Training Club (1 hr.)

3 rounds:​

hollow hold 10 sec.

single leg lifts 10/leg

20 ankle taps

20 frog pumps

AMRAP 18:00 - completed 13 rounds +35

2-4-6-8-10

lateral jump burpees

curtesy squats /leg

push-ups

x2 air squats

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12/22/2020

• PT exercises with shoulder work (30 mins.)

• Kung Fu practice - warm-ups, relearning Hsing-I broadsword, Tai Chi 40, Tui Chuan (1 hr.)

• Aerial silks practice - warm-up B, worked on Flamingo into some kind of double belay (??), worked suspended hollow hold as seen on IG (wasted too much time trying to get good video of it - and did not), then noodled about to some good music (1.5 hrs.)

 

12/21/2020

• PT exercises (20 mins.)

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

• Aerial silks practice - warm-up A, creative play with old prom dress, mostly the over-the-hip-key sequence (2 hrs.)

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12/20/2020

• PT exercises with shoulder work (30 mins.)

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

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

 

12/19/2020

• PT exercises (20 mins.)

• Kung Fu practice - warm-ups, Chen Yi Lu, Hsing-I broadsword (1 hr.)

• Aerial silks at Joe's - warm-up A, reviewing basic moves from R. Leach video library (lots of flamingo), belay review (2.25 hrs.)

 

12/18/2020

• PT exercises (20 mins.)

• Aerial silks practice - warm-up B, reviewing very basic moves from R. Leach video library with emphasis on movement quality (1.5 hrs.)

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12/17/2020

• PT exercises with shoulder work (30 mins.)

• Kung Fu practice - warm-ups, Wudang Yuangong, Tui Chuan (45 mins.)

 

12/16/2020

• Aerial silks practice - warm-up, Workout D and middle section of "Shambala" (1.5 hrs.)

• Training Club (1 hr.)

WOD - 19 rounds +64 completed​ (this was harder than it looked; had not really done spider push-ups before and suspect I will feel that tomorrow)

rest 1:00 between

AMRAP 4:00

10 weighted lunges @ 20 lbs.

1 lap lateral bear crawl

AMRAP 4:00

8 spider push-ups

8 DB push press @ 20 lbs.

8 air squats

AMRAP 4:00

40 single unders

40 mountain climbers

AMRAP 4:00

8 spider push-ups

8 DB push press @ 20 lbs.

8 air squats

AMRAP 4:00

10 weighted lunges @ 20 lbs.

1 lap lateral bear crawl

 

12/15/2020

• PT exercises (30 mins.)

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

• Yoga class (90 mins.)

 

12/14/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Liu He Ba Fa (45 mins.)

• Training Club-style workout (45 mins.)

Death by Single Unders - increasing by 20 each minute, completed round of 120​

EMOM 8:00 - each minute

10 sandbag sumo deadlifts

sandbag shoulder carry, alternating R/L

AMRAP 10:00 - completed 8 rounds

2,4,6,8,10...
Push Ups
Dumbbell Snatches (total) @ 20 lbs.
2x Air Squats

 

12/13/2020

• PT exercises - more shoulder work (30 mins.)

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

​

12/12/2020

• Aerial silks at Joe's - PT exercises, warm-up, light review of various climbs and flips, some work on music box (1.75 hrs.)

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12/11/2020

• PT exercises - lots of shoulder work (45 mins.)

• Aerial silks practice - Workout B, really good progress on angel roll-up second revolution, ankle hang better, drops pretty good - in other words lots of progress as a result of the month-long training program (1.75 hrs.)

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12/10/2020 - rest day

 

12/9/2020

• PT exercises (25 mins.)

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

• Aerial silks practice - Workout A, good progress on should mount climb and catchers beat; mixed success with same-side standout, argh!  (1.5 hrs.)

• Training Club (1 hr.)

EMOM 8:00 alternating​

30 sec. bottom of push-up hold

30 sec. hollow hold

EMOM 16:00 alternating - 665 single unders

DB clean and push-press 6/arm @ 20 lbs. and max single unders

DB push-press 6/arm @ 20 lbs. + max single unders

 

12/8/2020

• PT session - shoulder focus (1 hr.)

• Aerial silks practice - Workout C, more work on shoulder mount climb, bicycle climb (as always), a little work on "Shambala" (1.5 hrs.)

• Yoga class (90 mins.)

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12/7/2020

• PT exercises (25 mins.)

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

• Aerial silks practice - Workout B, first time executing two revolutions in Angel Roll-up - a bit surprised that it was not that hard, probably could have done this a while ago, but I am glad I waited to feel more ready (1.5 hrs.)

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12/6/2020

• PT exercises (20 mins.)

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

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

 

12/5/2020

• Training Club (1 hr.)

Off-Set Press x 6 / arm @ 20 lb. DB/12 kg KB
Band Pull Apart x15
Weighted Plank x:30-:45​ @ 40 lbs.

WOD - completed 3 rounds +5

For 25 Minutes:
100 Sandbag Front Rack Walk
300M Run
2KB Complex x 5 sets @ 10 kg
200M Row Sprint

Rest 60-90s b/t rounds

Notes: 2KB Complex = Deadlift + Swing + Clean + Front Squat

• Aerials at Joe's - Workout D with focus on waist-loop split sequence and learning "Geometry" sequence from ASO (1.5 hrs.)

 

12/4/2020

• PT exercises and glutes (30 mins.)

• Kung Fu practice - warm-ups, Chen Yi Lu - I made the mistake of taking some video.  In my mind, my Chen Tai Chi looked much better than in the video.  Sigh.  (1 hr.)

• Aerial silks practice - Workout A and more work on new thigh-hitch to catchers transition (1.5 hrs.)

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12/3/2020

• PT exercises (25 mins.)

• Kung Fu practice - warm-ups, Tui Chuan (40 mins.)

• MASSAGE (2 hrs.)

 

12/2/2020

• PT exercises (20 mins.)

• Aerial silks practice - Workout B - short on time so I pretty much just blasted through it, which sucked, but progress on Angel roll-ups (1.25 hrs.)

• Training Club (1 hr.)

10:00​ strength

find 3RM on push-ups (increasing elevation)

renegade rows 10/arm @ 20 lbs.

AMRAP - 1st part 9 rounds completed; 2nd part 7 rounds +17 completed

6:00

5 elevated push-ups

50 single unders

rest 1:00

6:00

10 DB goblet squat @ 30 lbs.

10 hollow rocks

 

12/1/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Yang Tai Chi 40, relearning Hsing-I broadsword (45 mins.)

• Aerial silks practice - Workout C focused on thigh-hitch to catchers transitions and coming up with a new one using a foot tension lock (1.75 hrs.)

• Yoga class (90 mins.)

 

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