STRIKE, BEND, LIFT, & FLY

1/31/2021

• PT exercises  and glutes (30 mins.)

• Aerial silks practice - warm-up, angel roll-ups, challenge sequence (1.5 hrs.)

 

1/30/2021

• PT exercises (25 mins.)

• Kung Fu practice - warm-ups, Tai Chi 24, Wu Tai Chi (45 mins.)

• Aerials at Joe's - warm-up, learned new challenge sequence (2.25 hrs.)

 

1/29/2021

• Kung Fu practice - warm-ups, Tai Chi 24, Wu Tai Chi (1 hr.)

• PT exercises (30 mins.)

 

1/28/2021

• Kung Fu practice - warm-ups, Tai Chi 24, Wu Tai Chi (45 mins.)

• PT exercises and foam rolling (35 mins.)

 

1/27/2021

• PT exercises (25 mins.)

• Training Club (1 hr.)

Alternating EMOM 16:00 with :30 on/:30​ off - 210 reps completed

DB push press @ 20 lbs.

push-ups

DB hang clean @ 20 lbs.

hollow hold

4 rounds:

10 lateral deadbugs

5 chin-ups with hold at the top

 

1/26/2021

• Kung Fu practice - warm-ups, Tai Chi 24, Wu Tai Chi (1 hr.)

• PT exercises (25 mins.)

• Yoga class (90 mins.)

 

1/25/2021

• Kung Fu practice - warm-ups, Tai Chi 24, Wu Tai Chi (1st part) (1 hr.)

• PT exercises (30 mins.)

• Aerial silks practice - Workout B - not a good practice, just too tired - perhaps, need to start de-load week sooner rather than later (1.5 hrs.)

 

1/24/2021

• Kung Fu practice - warm-ups, Tai Chi 24, Wu Tai Chi (45 mins.)

• PT exercises (30 mins.)

 

1/23/2021

• Kung Fu practice - warm-ups, Tai Chi 24, Tan Tui 1-11 (1 hr.)

• Aerials at Joe's - Workout A at a very leisurely pace and figured out Chicken/Frog entry to double thigh hitch (2.5 hrs.)

 

1/22/2021

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

• PT exercises (15 mins.)

• Aerial silks practice - Workout B, especially trying to make progress with wrapping angel roll-up in the air, also worked the coffin drop sequence (2 hrs.)

 

1/21/2021

• Kung Fu practice - warm-ups, Tai Chi 24, Tan Tui 1-6 (45 mins.)

• PT exercises and stretching (45 mins.)

 

1/20/2021

• Kung Fu practice - warm-ups, Tai Chi 24 (40 mins.)

• Aerial silks practice - Workout C, supposed to be more artistic and creative work but I was not feeling it; did do the full coffin drop but it resulted and some bad bruising and I won't be able to do it again for a few days (1 hr.)

• Training Club (45 mins.)

Max effort push-ups (chest to floor, must maintain plank) - 30 completed​

AMRAP 12:00 - completed 3 rounds +80

5, 10, 15 . . .

single leg squats /leg

DB shoulder to overhead /arm @ 20 lbs.

burpees

6:00 EMOM - alternating

1:00 plank hold with push-up every 10 secs.

1:00 rest

 

1/19/2021

• Kung Fu practice (1 hr.)

• PT exercises (25 mins.)

• Aerial silks practice - Workout A dynamic movements, some small progress (1.75 hrs.)

• Yoga class (90 mins.)

 

1/18/2021

• Kung Fu practice - warm-ups, Tai Chi 24, Tan Tui 1-3 (1 hr.)

• Aerial silks practice - warm-up B, shoulder stretches and climbs to warm-up for lesson (35 mins.)

• Aerial silks lesson - refine Angel roll-up technique and learn entries from the air - great to feel like I have gotten myself to the next stage on this skill (1 hr.)

• PT exercises (30 mins.)

 

1/17/2021

• Kung Fu practice - warm-ups, Tai Chi 24 (1 hr.)

• Training Club style workout (45 mins.)

Death by Single Unders ​- made it through round of 120

EMOM 8:00

alternating 12 Sandbag Rows/8 DB muscle snatches @ 20 lbs.

sandbag shoulder lap alternating R/L

4 rounds: (screwed up timer so unclear how long it took)

4/4 OH DB lunges @ 20 lbs.

8 push-ups

8 DB goblet squats @ 30 lbs.

20 sit-ups

• PT exercises (20 mins.)

 

1/16/2021

• PT exercises (25 mins.)

• Aerials at Joe's - warm-up A, worked on set-up for coffin drop and reviewed a bunch of moves (2.25 hrs.)

 

1//15/2021

• PT exercises (25 mins.)

• Aerial silks practice - Workout B, lots of everything (1.75 hrs.)

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1/14/2021

• PT exercises (25 mins.)

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

• Yogalates class (90 mins.)

 

1/13/2021

• PT exercises (25 mins.)

• Aerial silks practice - Workout A - was still able to do same-side stand-out at long last, but struggled a bit on the basic dynamic pathway (1.5 hrs.)

• Training Club (1 hr.)

WOD - completed 14:35​

100 single unders

100 lunges

100 single unders

50 push-ups

100 single unders

100 air squats

100 single unders

50 shoulder to overhead @ 20 lbs.

100 single unders

10:00 alternating EMOM

8/8 DB lunge rows @ 30 lbs.

10 dead bugs

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1/12/2021

• PT exercises (25 mins.)

• Aerial silks practice - Workout B, finally seem to have the same-side stand-out figured out, but generally not a great practice since I was tired (1.5 hrs.)

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1/11/2021

• PT exercises (30 mins.)

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

• Aerial silks practice - worked on getting good video of the Bowman and Womack split silks salto challenge (1.5 hrs.)

 

1/10/2021

• Kung Fu practice - warm-up, Tui Chuan, Da Bei Chuan (45 mins.)

• Kung Fu lesson - review Da Beu Chuan (1 hr.)

• PT exercises (25 mins.)

• Aerial silks practice - don't usually practice silks on Sunday, but I wanted to get the split silks salto for the Womack and Bowman challenge (30 mins.)

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1/9/2021

• PT exercises (30 mins.)

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

• Aerial silks at Joe's - warm-up B, worked various climbs, figured out Womack and Bowman challenge moves, waist-loop split sequence - all at a leisurely pace (2.5 hrs.)

 

1/8/2021

• PT exercises (30 mins.)

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

• Aerial silks practice - Workout A, a little better than last time, so I'm grateful (1.5 hrs.)

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1/7/2021

• PT exercises (35 mins.)

• MASSAGE - oh my shoulders needed this so bad! (2 hrs.)

 

1/6/2021

• PT exercises (20 mins.)

• Aerials silks practice - Workout B, strength moves, splits, ankle hang, Yahtzee drop, and more - took a while as I worked through some  new/modified moves (1.75 hrs.)

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

• Training Club

Death by Push-Ups (full depth) - made it through round of 13, then +8​

WOD - completed 6 rounds +30

AMRAP 15:00

on 5:00 mark :30 hollow hold

10 cossack squats

10 DB snatches @ 20 lbs.

10 OH lunges @ 20 lbs.

50 single unders

 

1/5/2021

• PT session (1 hr.)

• Aerial silks practice - Workout C, worked on Fred Deb sequence to weird, creepy music (1.25 hrs.)

• Yoga class (90 mins.)

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1/4/2021

• PT exercises with shoulder work (30 mins.)

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

• Aerial silks practice - Workout A, had lost a bit in terms of the speed pathway after not working it for a couple of weeks (1.5 hrs.)

 

1/3/2021

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

• Kung Fu lesson - Tui Chuan (1 hr.)

• PT exercises (20 mins)

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1/2/2021

• Aerial silks practice - very light practice, tried out new warm-up A moves, did some basics at a leisurely pace (2 hrs.)

 

1/1/2021

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Da Bei Chuan (first half), Hsing-I Broadsword, Yang Tai Chi 40 (1 hr.)

• Aerial silks practice - warm-up A, worked on Jill Franklin's IG sequence challenge (2 hrs.)

 

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