STRIKE, BEND, LIFT, & FLY

5/31/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, final filming of May challenge sequence, cool-down (1.5 hrs.)

 

5/30/2021

• PT exercises (30 mins.)

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

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

• Aerial silks practice - warm-up, May challenge sequence, cool-down (1.5 hrs.)

​

5/29/2021

• PT exercises (30 mins.)

• Aerials at Joe's - warm-up, tried out various moves from IG without much success (2 hrs.)

• Kung Fu review - Liu He Ba Fa (20 mins.)

 

5/28/2021 - rest day

​

5/27/2021

• PT exercises (25 mins.)

• Training Club (1 hr.)

SA KB Split Squat x 8 / leg @ 12 kg
DB Power Snatch x 5 / arm @ 25 lbs.​

WOD L1 - completed 3 rounds +120

AMRAP 13 Minutes:
6 2KB Push Press @ 8 kg
15 Anchored Sit Ups
6 2KB Thruster @ 8 kg
75 Single Unders
Run 200M

• Yogalates (90 mins.)

 

5/26/2021

• Aerial silks practice - warm-up, work on May challenge sequence (1.25 hrs.)

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

​

5/25/2021

• Training Club (1 hr.)

trap bar DL - low handles X5 - worked up to 110 lbs.​

WOD L1 - 11:47 completed

3 rounds:

run 200m

1:00 single unders

row 250m

• PT exercises (25 mins.)

• Aerial silks practice - warm-up, work on May challenge sequence (1.25 hrs.)

 

5/24/2021

• Aerial silks lesson with Teddy - learned new entry to angel roll-up, learned cartwheel entry variation to star drop, iron cross and single arm variation (1 hr.)

• Aerial silks practice - warm-up, secretary sequence, over-the-hip-key sequence (1.75 hrs.)

• Kung Fu practice - latest section of Liu He Ba Fa (45 mins.)

​

5/23/2021 - rest day

​

5/22/2021

• PT exercises (30 mins.)

• Aerials at Joe's - warm-up, review some old sequences, tried arm-wrecker again, cool-down (2.25 hrs.)

 

5/21/2021

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Liu He Ba Fa, Hsing-I 5 fists (45 mins.)

• Aerial silks lesson at TSNY - learned yet another belay entry; not a worthwhile use of my training time (1 hr.)

​

5/20/2021

• Training Club (1 hr.)

WOD - L2 modified - 18:59 completed​

run 600m

8 rounds of Cindy

run 600m

• PT exercises (25 mins.)

• Yogalates (90 mins.)

 

5/19/2020

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, try "arm-wrecker" move, work on May challenge piece adding eye contact, cool-down (1.75 hrs.)

​

5/18/2020

• Kung Fu practice - warm-up, Liu He Ba Fa, Hsing-I 5 fists (40 mins.)

• Aerial silks practice - warm-up, figure out better exit from lotus climb, work on May challenge sequence (1.75 hrs.)

 

5/17/2021

• Training Club - In Person!!!!!!!!!! (1 hr.)

warm-up​

WOD - L1 @ 45 lbs. (because that seemed like a good weight after a year and a half with minimal barbell work)

EMOM 20 Minutes:
2 Deadlifts
2 Muscle Clean
2 Push Press
2 Front Squats

• PT exercises (30 mins.)

​

5/16/2021

• PT exercises and stretching (40 mins.)

• Kung Fu practice - warm-up, Liu He Ba Fa (second half) (40 mins.)

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

​

5/15/2021

• PT exercises (30 mins.)

• Aerials at Joe's - warm-up, try out Lotus climb. work om Mau challenge sequence, cool-down (2 hrs.)

 

5/14/2021

• PT exercises (30 mins.)

• Aerials silks practice - warm-up, work on May challenge sequence, cool-down (1.25 hrs.)

• Kung Fu practice (40 mins.)

​

5/13/2021

• Aerial silks practice - warm-up, make video of belay sequence, work on May challenge sequence, cool-down (2 hrs.)

• Kung Fu practice (30 mins.)

• Yogalates (90 mins.)

 

5/12/2021

• Aerial silks practice - warm-up, review R. Leach thigh-wrap transitions material, cool-down (1.25 hrs.)

• Kung Fu practice (25 mins.)

• PT exercises (25 mins.)

​

5/11/2021

• Aerial silks lesson with Teddy - work on fabric theory thigh-wrap stuff, star-drop variation, angel roll-up (1 hr.)

• Kung Fu practice (30 mins.)

• PT exercises (35 mins.)

• random conditioning and stretching (25 mins.)

​

5/10/2021 - family medical day

 

5/9/2021

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

• Aerial silks practice - warm-up, handstand balance, make video of Fred Deb sequence (1.75 hrs.)

​

5/8/2021

• PT exercises (30 mins.)

• Aerial silks at Joe's - warm-up, sous-sus climb, May challenge sequence, cool-down (2 hrs.)

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

​

5/7/2021

• PT session (1 hr.)

• Kung Fu review (30 mins.)

• Aerial silks lesson at TSNY - just rarely seems worth the trip as compared to what I could do at home in the same amount of time when you consider the travel (1 hr.)

 

5/6/2021

• Massage (2 hrs.)

• PT exercises (25 mins.)

• Yogalates (90 mins.)

​

5/5/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, try handstand move, work on split fabric arm-wrap move, cool-down (2 hrs.)

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

​

5/4/2021 (still getting over second vaccine dose)

​

5/3/2021 (rest day, second vaccine dose)

​

5/2/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, learn and work on split fabric arm-wrap move, May challenge sequence, cool-down (2 hrs.)

 

5/1/2021​

• PT exercises (30 mins.)

 

​

Previous Month