STRIKE, BEND, LIFT, & FLY

3/31/2021

• PT exercises (25 mins.)

• Training Club (45 mins.)

8:00 EMOM​

12 goblet squats @ 30 lbs.

max push-ups

For time- 8:47 completed

100, 90, 80, ... 20, 10 single unders

10, 9, 8, ... 2, 1 V-ups

3 rounds - 20 Ys and 20 Ts

 

3/30/2021

• PT exercises (25 mins.)

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

• Aerial silks practice - warm-up, shoulder brace split, shoulder stand split, tried out "Blackbird" concept for April challenge sequence (1.5 hrs.)

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3/29/2021

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

• Aerial silks practice - warm-up, hip-hop handstand, IG waist loop thing, began learning April challenge sequence, cool-down (1.75 hrs.)

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3/28/2021

• PT exercises (35 mins.)

 

3/27/2021

• PT exercises (30 mins.)

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

• Aerials at Joe's - warm-up, figured out hip-hop handstand, worked on Magician's slack drop, worked on Julia climb, somewhat figured out different waist loop split from Instagram (2 hrs.)

 

3/26/2021

• Aerial silks practice - Workout B, felt sore and it was hot, not a great practice (2 hrs.)

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3/25/2021

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

• PT exercises (30 mins.)

• Yogalates (90 mins.)

 

3/24/2021

• Kung Fu practice - warm-up, Wudang Yuangong (45 mins.)

• Training Club (1 hr.)

Death by Burpees - 14 rounds +14​

10:00 alternating EMOM

7 strict pull-ups

10 Ys/10 Ts

4 rounds :30 each

L single leg DL @ 20 lbs.

wide plank

R single leg DL @ 20 lbs.

slow, low crawl

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3/23/2021

• PT exercises (25 mins.)

• Aerial silks practice - Workout A for dynamic movement (1.5 hrs.)

 

3/22/2021

• PT exercises (25 mins.)

• Aerials silks practice - warm-up, March challenge sequence "Happy Phantom"  (decided that I am satisfied with the video from this session since I can't stand to do the neck hang any longer), cool-down (1.75 hrs.)

 

3/21/2021

• PT exercises (30 mins.)

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3/20/2021

• PT exercises (20 mins.)

• Kung Fu practice - Tai Chi 24, Tui Chuan (40 mins.)

• Aerials at Joe's - warm-up, Fred Deb sequence, crochet spin, waist loop split sequence, Julia climb (2 hrs.)

 

3/19/2021

• PT exercises (30 mins.)

• Aerial silks practice - Workout B including angel roll-ups and splits stuff, also tried the one-handed footlock challenge and succeeded with the help of rosin - overall a pretty mediocre practice (1.75 hrs.)

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3/18/2021

• Kung Fu practice - warm-ups, some basics, Tai Chi 24, Tui Chuan (45 mins.)

• PT exercises (30 mins.)

• Yogalates (90 mins.)

 

3/17/2021

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

• PT exercises (25 mins.)

 

3/16/2021

• Kung Fu practice - warm-ups, some basics, Tai Chi 24, Tui Chuan (45 mins.)

• Aerial silks practice - Workout A, kind of just did the bare minimum (1.5 hrs.)

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3/15/2021

• Kung Fu practice - warm-ups, some basics, Tai Chi 24, Tui Chuan (45 mins.)

• PT exercises (25 mins.)

• Aerial silks practice - warm-up, March challenge sequence "Happy Phantom" (too many times and overdid it on the neck hangs), cool-down (2 hrs.)

 

3/14/2021

• Training Club style workout (1 hr.)

warm-up​

Death By Single Unders - made it through 120 round

Alternating EMOM 16:00 

6/6, 7/7, 8/8, 9/9 DB reverse lunges @ 30 lbs.

6/6, 7/7, 8/8, 9/9 DB muscle snatch @ 20 lbs.

12, 14, 16, 18 cossack squats

6, 7, 8, 9 strict T2B

run 1 mile (untimed)

• PT exercises (30 mins.)

 

3/13/2021

• warm-up for workshop (20 mins.)

• Aerial silks workshop "Flairial" with Elise Southwick - learned a great new climb (the "Julia") - lots of height gained relatively easily, also lots of ideas about how to integrate more movement of the fabric in basic skills, cool new upside-down spin (1.25 hrs.)

• video some movements from the workshop (20 mins.)

• PT exercises and stretching (30 mins.)

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3/12/2021

• PT exercises and stretching (30 mins.)

• Aerial silks practice - new Workout B strength moves and splits, cool-down (1.5 hrs.)

 

3/11/2021

• PT exercises (25 mins.)

• Aerial silks practice - new Workout A dynamics stuff, played with knee-lock transition to thigh hitch, worked on March challenge sequence, cool-down (2.5 hrs.)

 

3/10/2021

• PT exercises (25 mins.)

• Training Club (1 hr.)

35:00 Alt. EMOM AMRAP (49 strict pull-ups, 116 push-ups, 255 air squats​)

single unders

pull-ups

push-ups

air squats

rest

 

3/9/2021

• PT exercises (30 mins)

• Aerial silks practice - warm-up B, March challenge sequence, CASH climb speed path (2.5 hrs.)

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3/8/2021

• PT exercises and stretching (35 mins.)

 

3/7/2021

• PT exercises (35 mins.)

• Training Club style workout (1 hr.)

warm-up​

25:00 Alternating EMOM

20 sandbag sumo deadlifts

20 DM goblet squats @ 30 lbs.

10/10 DB floor press @ 20 lbs.

20 push-ups

100 single unders

3 rounds (untimed)

10/10 single leg deadlifts @ 30 lbs.

10/10 push press @ 20 lbs.

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3/6/2021

• PT exercises (35 mins.)

• Aerials at Joe's - new warm-up and Workout B (did three angel roll-ups for the first time) (2.25 hrs.)

 

3/5/2021

• PT exercises (25 mins.)

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

• Aerial silks practice - warm-up, March sequence (most frustrating practice ever, since my body seemed to have forgotten everything that I figured out a couple of days ago when I tried to transfer to thinner medium stretch silks, argggggggh!), cool-down (2.25 hrs.)

 

3/4/2021

• PT exercises (25 minutes)

• Massage (2 hrs.)

• Yogalates (90 mins.)

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3/3/2021

• Kung Fu practice - review Tui Chuan Yi Lu (40 mins.)

• PT exercises (20 mins.)

• Training Club (1 hr.)

AMRAP 15:00 - completed 5 rounds +24​

5 single leg squats

5 DB snatches @ 20 lbs.

5 burpees

50 single unders

- increase by 5 each round, except single unders

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3/2/2021

• PT session (1 hr.)

• Aerial silks practice - warm-up, work on March challenge (1.75 hrs.)

 

3/1/2021​​

• PT exercises (25 mins.)

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

• Aerial silks practice - warm-up, new Workout A with beat to sit and front balance, and CASH climb speed path, knee-lock to thigh hitch, March challenge sequence (2 hrs.)

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