STRIKE, BEND, LIFT, & FLY

​6/30/2021

• PT exercises (30 mins.)

• 30-day splits challenge (10 mins.)

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6/29/2021

• Aerial lesson with Teddy - straight-arm hip-key work, back balance, slow star drop, bell beats (1.25 hrs.)

• PT exercises (25 mins.)

• Aerial silks practice - warm-up, trying to clean up Holographic Butterfly sequence, begin learning July challenge sequence, play around with poses from hip-key thread-through (1.5 hrs.)

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6/28/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, make video of June challenge sequence, cool-down (1.5 hrs.)

• Kung Fu practice - Fanzi Chuan (20 mins.)

 

6/27/2021

• Yoga class - first in-person class in over a year, so a lot of conversation in addition to yoga ; felt great to be back (90 mins.)

• Kung Fu practice - Fanzi Chuan (30 mins.)

• Kung Fu lesson - Fanzi Chuan (1 hr.)

• PT exercises (30 mins.)

 

6/26/2021

• Training Club - a pretty packed house, so much fun (1 hr.)

• Aerials at Joe's - warm-up, figured out Holographic Butterfly sequence, which was a little harder than it looked (2 hrs.)

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6/25/2021

• Kung Fu practice (20 mins.)

 

6/24/2021

• Training Club (1 hr.)

LH Trap Bar Deadlifts, 3RM - worked up to 130 lbs. (it's been a long time)
Push Up Practice

WOD L2 Rx - completed 6 rounds +14 (so slow, but just glad to do an L2 WOD Rx)

AMRAP 9 minutes:
7 2KB Thrusters @ 10 kg
6 Knees To Elbows
5 Ball Slams @ 25 lbs.

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6/23/2021

• Aerial silks practice - warm-up, video "When Creation Was Young" June challenge sequence (1.75 hrs.)

• Kung Fu practice - Fanzi Chuan (30 mins.)

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6/22/2021

• Kung Fu practice - Fanzi Chuan (30 mins.)

• PT exercises (20 mins.)

• Aerial silks practice - warm-up, try to figure out vertical split to thigh hitch move, work on June challenge piece (1.75 hrs.)

 

6/21/2021 - family medical and work day

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6/20/2021

• PT exercises (35 mins.)

• Kung Fu practice - warm-ups, Fanzi Chuan (45 mins.)

• Kung Fu lesson - Fanzi Chuan lesson (1 hr.)

 

6/19/2021

• Aerial silks practice - warm-ups, work on June challenge piece "When Creation Was Young" - figured out that doing it in jeans will work, cool-down (1.75 hrs.)

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6/18/2021

• PT exercises (30 mins.)

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

 

6/17/2021

• Training Club (1 hr.)

LH Trap Bar Deadlifts, 3x3 reps - worked up to 130 lbs.
Push Up Practice ​

WOD L2 - 12:15 completed (moving so slow today)

4 Rounds:
Run 200 Meters
10 DB Hang Power Snatch (total) @ 25 lbs.
10 DB Goblet Squats @ 25 lbs.
10 Knees To Elbows

• Aerial silks practice - warm-up, worked on getting good video of thigh belay with back balance and split, cool-down (1.5 hrs.)

 

6/16/2021

• PT exercises (30 mins)

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

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6/15/2021

• Training Club (1 hr.)

Thruster + Push Press, 3+2 reps - worked up to 58 lbs.
Pull Ups x 5​

WOD L1 - completed 11:01

Buy-In: Run 300 Meters
4 Rounds:
12 2DB Push Press
18 Kettlebell Swings
24 Walking Lunges
Cash-Out: Run 300 Meters

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, figure out new entry to thigh belay with back balance and split, work on June challenge sequence (2 hrs.)

 

6/14/2021

• Aerial silks practice - warm-up, worked on June challenge and think that I have found a song/theme/vibe, cool-down (1.5 hrs.)

• Kung Fu practice  - Fanzi Chuan (20 mins.)

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6/13/2021

• PT exercises (30 mins.)

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

• Kung Fu lesson - finish with Liu He Ba Fa, begin learning Fanzi Chuan (1 hr.)

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6/12/2021

• PT exercises (30 mins.)

• Aerials at Joe's - worked on June challenge sequence and possible climbs - not a good practice, nothing clicking right (2 hrs.)

 

6/11/2021

• Training Club (1 hr.)

2KB Pause Front Squat x 5 @ 10 kg
Gorrilla Rows x 10 @ 10 kg
Wall Walk + Hold x 2 + :10​

WOD L1 - completed 12:57

4 Rounds:
15 Plate Ground To Overhead @ 25 lbs.
1 minute Row
10 Sprawls
20 Step Ups

• Aerial silks practice - warm-up, work on outside thigh-hitch spin sequence with thread-through dive, cool-down (1.75 hrs.)

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6/10/2021

• Massage (2 hrs.)

• PT exercises (20 mins.)

• Yogalates (90 mins.)

 

6/9/2021

• PT exercise (25 mins.)

• Aerial silks practice - warm-up, learn June challenge sequence, start working with music possibilities (1.5 hrs.)

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6/8/2021

• PT session (1 hr.)

• Aerial silks practice - warm-up, work on half-secretary seat entry and exit, cool-down (1.5 hrs.)

 

6/7/2021

• Training Club (1 hr.)

Front Squat, 3x8 @ 73 lbs.
See-Saw DB Press x 10-12 @ 20 lbs.​

WOD L1

5 Rounds:
8 Squat Jumps
12 Push Press @ 45 lbs.
15 Kettlebell Swings @ 16 kg
50M Hill Sprint
Rest ~ 1 min. b/t sets

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

• PT exercises (25 mins.)

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6/6/2021 - rest day

 

6/5/2021

• Aerial Silks Traincation with R. Leach - worked with cross-back hip-key hybrid seat more, wrote bios and prepared for presentation, performed presentation piece (4 hrs.)

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6/4/2021

• PT exercises (30 mins.)

• Aerial Silks Traincation with R. Leach - explored double crochet crossing into hip-hitch or hip-key, discovered single strand knee tangle, explored cross-back straddle with one silk and hip-key other silk and found a seat, more work on closing presentation piece and adding music (4 hrs.)

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6/3/2021

• Aerial Silks Traincation with R. Leach - explored considering each strand separately in cross-back and using sling moves on split silks, begin putting together presentation sequence (4 hrs.)

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6/2/2021

• PT exercises (30 mins.)

• Aerial Silks Traincation with R. Leach - work with rotating Russian climb on a single strand and using to cross or combine silks, creative movement exploration (4 hrs.)

 

6/1/2021​

• Aerial Silks Traincation with R. Leach - foot-lock theory and cross-back straddle entries and exits, music and movement exploration (4 hrs.)

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