STRIKE, BEND, LIFT, & FLY

4/30/2021 - rest day

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4/29/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, video April "Jah Werx" submission, cool-down (2 hrs.)

 

4/28/2021

• Training Club (45 mins.)

1:00 max rep push-ups - 27 completed

5:00 AMRAP - 6 rounds +51 completed

50 single unders

5 burpees

1:00 max rep DB goblet squat @ 30 lbs. - 30 completed

5:00 AMRAP - 5 rounds +5 completed

10 DB reverse lunges @ 30 lbs.

20 shoulder taps

1:00 max rep DB push-press @ 20 lbs. - 38 completed

5:00 AMRAP - 6 rounds completed

5/5 single leg DL @ 20 lbs.

10 deadbugs

• PT exercises (30 mins.)

 

4/27/2021

• Aerial silks lesson - first in-person lesson in ages, CASH into tension-lock climb, variation on single-star with opposite leg release (1 hr,)

• Kung Fu review - Liu He Ba Fa (30 mins.)

• PT exercises (30 mins.)

• Aerial silks practice - material from lesson, April submission sequence (1.25 hrs.)

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4/26/2021

• PT exercises (30 mins.)

 

4/25/2021

• Aerials silks practice - warm-up, final filming of Act Up challenge sequence (1.5 hrs.)

• Kung Fu lesson - Liu He Ba Fa (1 hr.)

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4/24/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, work on Act Up challenge sequence, cool-down (1.5 hrs.)

 

4/23/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, work on Act Up challenge sequence adding music counts, cool-down (2.25 hrs.)

• Kung Fu practice - Liu He Ba Fa (30 mins.)

 

4/22/2021

• Aerial silks practice - warm-up, learn and work on the Act Up challenge sequence (2 hrs.)

• PT exercises (25 mins.)

• Yogalates (90 mins.)

 

4/21/2021

• Kung Fu practice - Liu He Ba Fa (second half) (1 hr.)

• Training Club (45 mins.)

8:00 for​

max handstand hold at wall (1:20)

handstand practice w/o wall

12:00 AMRAP - 4 rounds +41

5, 10, 15 ... 

SA DB thrusters @ 20 lbs.

push-ups

DB reverse lunges @ 30 lbs.

50 single unders each round

• PT exercises (30 mins.)

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4/20/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, arm-wrap opposite-leg split move, April challenge sequence (2 hrs.)

 

4/19/2021

• Kung Fu review - Liu He Ba Fa - second half (1 hr.)

• Aerial silks practice - warm-up, made video of over-the-hip-key sequence, tried out new hanging split with flag exit, cool-down (2.25 hrs.)

• PT exercises (20 mins.)

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4/18/2021

• PT exercises (30 mins.)

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4/17/2021

• PT exercises (35 mins.)

• Inanimate 48 - warm-up, continued refining choreography, ran the piece several times to record the best version (3.5 hrs.)

 

4/16/2021

• Aerial silks practice - warm-up, worked on hip-hop handstand (1 hr.)

• Inanimate 48 - set up rigging, played around with possible movement patterns, did test runs for possible choreography (2.5 hrs.)

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4/15/2021

• PT exercises (25 mins.)

• Aerial silks practice - warm-up, work on wrist-lock sequence, work on "Jah Werx" April submission (sadly, the orange leggings were a bust) (1.5 hrs.)

• Yogalates (90 mins.)

 

4/14/2021

• Kung Fu practice - Liu He Ba Fa - beginning of second half (20 mins.)

• Training Club (1 hr.)

5:00 EMOM​

10 DB squats @ 30 lbs.

plank hold in remaining time

5:00 EMOM

8/8 DB strict press @ 20 lbs.

chair hold in remaining time

5:00 EMOM

12 push-ups

single unders in remaining time

10:00 to do 4 rounds

4 tempo chin-ups

10 lateral dead-bugs

6/6 DB single leg DL @ 20 lbs.

• PT exercises (30 mins.)

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4/13/2021

• PT exercises (30 mins.)

• Kung Fu practice - Liu He Ba Fa - beginning of second half (30 mins.)

• Aerial silks practice - warm-up, thigh wheel-down, flubbed fallen angel (1.5 hrs)

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4/12/2021 - rest day (got first vaccine dose)

 

4/11/2021

• PT exercises (30 mins.)

• Kung Fu lesson - Liu He Ba Fa (1 hr.)

• Aerial silks practice - warm-up, "Jah Werx" April sequence, cool-down (1.25 hrs.)

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4/10/2021

• Aerials at Joe's - warm-up, "Jah Werx" intro, hip-hop handstand, shoulder brace split (2 hrs.)

 

4/9/2021

• PT session (1 hr.)

• Aerial silks practice - warm-up, tried hand-balance scorpion, CASH speed pathway, "Jah Werx" April sequence (2 hrs.)

• Kung Fu practice - Liu He Ba Fa (40 mins.)

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4/8/2021

• PT exercises (30 mins.)

• Kung Fu practice - Liu He Ba Fa (30 mins.)

• Yogalates (90 mins.)

 

4/7/2021 (Happy Birthday to me!)

• PT exercises (30 mins.)

• Aerial ground workout - shoulder opening (20 mins.)

• Training Club (45 mins.)

10:00 AMRAP - 4 rounds +13 completed​

10 DB squat cleans @ 30 lbs.

10 DB OH  lunges @ 20 lbs.

20 plank should taps

50 single unders

5:00 EMOM - 20 sec. pull-up hold

5:00 EMOM - 20 sec. crow pose

 

4/6/2021

• PT exercises (30 mins.)

• Kung Fu practice - Liu He Ba Fa (30 mins.)

• Aerial silks practice - warm-up and Workout A dynamics (but I wasn't very dynamic today), technical work on April sequence (1.75 hrs.)

 

4/5/2021

• PT exercises (30 mins.)

• Training Club-style workout (35 mins.)

warm-up​

Alternating for time - 7:06​ completed

100, 90 ... 20, 10 single unders

10, 9 ... 2, 1 push-ups

5 rounds - 11:50 completed

5/5 SA DB strict press @ 20 lbs.

5/5 SA DB floor press @ 30 lbs.

5 strict T2B

25 air squats

• Aerial silks practice - warm-up, "Jah Werx" version of April sequence - highlight was managing to catch the tails for the first time (1.75 hrs.)

 

4/4/2021

• PT exercises (30 mins)

• Kung Fu practice - Tui Chuan, Liu He Ba Fa (1st half) (40 mins.)

• Kung FU lesson - Liu He Ba Fa (1st half) (1 hr.)

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4/3/2021

• PT exercises (30 mins.)

• Aerials at Joe's - warm-up and Workout B at a relaxed pace (2.5 hrs.)

 

4/2/2021

• Aerial silks practice - warm-up and Workout A, also tried out one-arm hand-stand and hand balance scorpion, work on April "Blackbird" sequence (1.75 hrs.)

• Kung Fu practice - Chen Yi Lu, Liu He Ba Fa, Tui Chuan (45 mins.)

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4/1/2021​

• PT exercises (25 mins.)

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

• MASSAGE (2 hrs.)

• Yogalates (90 mins.)

 

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