STRIKE, BEND, LIFT, & FLY

​7/31/2021

• Training Club (1 hr.)

Get Up, L/R - worked up to 35 lbs.
Wt. Plank x :30
Strict + Kipping Pull Up Practice​

WOD L2 - 19:06

4 Rounds:
15 Floor / DB Bench Press @ 25 lbs.
15 Pull Ups (only managed 3 on last round because my hand ripped)
12 Ball Slams @ 25 lbs.
Run 300M

Rest 1 minute b/t rounds

• Aerials at Joe's - warm-up, worked on foot-lock into hip-wrap sequence because my hand was ripped (2.25 hrs.)

​

7/30/2021

• PT exercises (35 mins.)

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

 

7/29/2021

• Training Club (1 hr.)

DB Hang Power Snatch x 4 / arm - worked up to 35 lbs.
Push Up Practice
Reaching Hollow Hold x :15​

WOD L1

5 Rounds, Every 3 Minutes:
12 Calorie Row
10 Sandbag Front Squats @ 40 lbs.
10 SA Kettlebell Swings / arm @ 12 kg

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

 

7/28/2021

• Kung Fu practice - Fanzi Chuan review, warm-ups, Chen Yi Lu (1 hr.)

• PT exercises (40 mins.)

• 30-day splits challenge (10 mins.)

 

7/27/2021

• Training Club (1 hr.)

Sumo Deadlifts, x 6 reps - worked up to 123 lbs.
Box Jump Practice x 3-5 reps​

WOD L2 - 9:02 completed

For Time:
10-9-8-7-6-5-4-3-2-1
Wall Balls @ 10 lbs.
2KB Cleans @ 10 kg
Push Ups

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

• Aerial silks practice - warm-up, 30-day splits challenge, behind-the-back move, July sequence, cool-down (1.75 hrs.)

​

7/26/2021

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

• PT exercises (35 mins.)

• 30-day splits challenge (10 mins.)

 

7/25/2021

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

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

• Aerial silks practice - warm-up, 30-day split challenge, work on behind the back move from IG, cool-down (1.5 hrs.)

 

7/24/2021

• Training Club (1 hr.)

Barbell Press, 2x6 @ 58 lbs. but I had do push-press last ones
Mixed Grip Chin Ups x 4 sets
Band Pull Aparts x 15​

WOD L1 - 185 cals. completed

Partner WOD - AMRAP 16 Minutes:
:30, :45, :60 Cal Row

-You Go, I Go. One person working at a time-

• PT exercises (30 mins.)

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

• Aerials at Joe's - worked on July challenge sequence, tried out behind the back move from IG, worked on old sequences (2.25 hrs.)

​

7/23/2021

• Kung Fu practice - short warm-up, Fanzi Chuan (35 mins.)

• Aerial silks practice - warm-up, 30-day split challenge, worked on July sequence (1.75 hrs.)

​

7/22/2021

• MASSAGE - at long last!  (2 hrs.)

• PT exercises (25 mins.)

• 30-day splits challenge (10 mins.)

• Yogalates (90 mins.)

​

7/21/2021

• Training Club (1 hr.)

WOD L2 - 13:05 completed​

Buy In: 400M Run, then
3 Rounds:
10 Sandbag HR Shoulder @ 40 lbs.
15 Push Ups
30 Step Ups

Cash Out: 400M Run

​

7/20/2021 - family medical day

 

7/19/2021

• PT exercises (30 mins.)

• 30-day splits challenge (10 mins.)

​

7/18/2021

• Yoga class - hamstrings (90 mins.)

​

7/17/2021

• PT exercises (20 mins.)

• Aerial silks practice - warm-up, 30-day split challenge, 1 min. hold challenge, Russian climb challenge, July sequence, cool-down (1.5 hrs.)

​

7/16/2021

• Training Club (1 hr.)

Barbell Press, 3x6 @ 53 lbs.
Halting Chin Ups x 4 sets
Reverse Grip Band Pull Aparts x 15

WOD L1 - 6 rounds +40 completed

AMRAP 14 Minutes:
8 2KB Sumo Deadlifts @ 16 kg
16 Alternating Step Ups
16 Mountain Climbers
75 Single Unders

​

7/15/2021

• PT exercises (35 mins.)

• Aerial silks practice - warm-up, 30-day splits challenge, work on new entry to front balance and thread-through drops, star drop back balance into new thread-through drops (1.75 hrs.)

​

7/14/2021 - family medical day

 

7/13/2021

• Training Club (1 hr.)

Muscle Clean + High Hang Power Clean + Push Press, 1+1+2 reps - worked up to 63 lbs.​

WOD L1 - completed 93 cals. personally (I found this WOD much harder than I would have thought)

Partner WOD - 4 Rounds:
A) 8 Muscle Clean & Push Press @ 55 lbs.
B) Row 2 Minutes

• PT exercises (20 mins.)

• 30-day split challenge (10 mins.)

• Aerial silks practice - warm-up, practice July challenge sequence (was still able to do the toostie roll drop), cool-down (1 hr.)

 

7/12/2021

• Aerial lesson with Teddy - learned front balance entry to catchers/star drop, learned thread-through add-on drop after star drop, worked on star back balance and slow drop (1 hr.)

• PT exercises (20 mins.)

• Aerial silks practice - warm-up, 30-day splits challenge, worked on July challenge sequence (finally was able to sit the drop up on the last try; hopefully I can do it again), cool-down (1.5 hrs.)

 

7/11/2021

• Yoga class - twisting and some shoulder stand (90 mins.)

• PT exercises (30 mins.)

• Kung Fu workshop - learning Hebei Hsing-I  Ba Zi Gong ( 2 hrs.)

• 30-day splits challenge (10 mins.)

 

7/10/2021

• Training Club (1 hr.)

Partner Loaded Carries x 3 Sets
A) 300M Front Rack Sandbag Carry @ 40 lbs.
B) Farmers Walk @ 12 kg
Wall Walk x 3 reps​

WOD - completed 12:41

5 Rounds:
10 Sandbag Back Rack Lunges @ 40 lbs.
10 Push Ups
Shuttle Run 2 x 40 yards

Rest ~ 1 min b/t rounds

• Post-WOD stretching (20 mins.)

• Kung Fu Workshop - learning Hebei Hsing-I Ba Zi Gong (2 hrs.)

​

7/9/2021 - rest day

 

7/8/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, 30-day splits challenge, work with slack bubble from Holographic Butterfly, cool-down (1.5 hrs.)

 

7/7/2021

• Training Club (1 hr.)

3 muscle cleans + 2 high hang power cleans @ 53 lbs.​

WOD L1

Alternating EMOM 20 Minutes:
1) 10 Kettlebell Swings @ 20 kg + 5 Goblet Squats @ 16 kg
2) 2DB Floor Press x 12 Reps @ 25 lbs. / Ring Rows x 15 reps

• Aerial silks practice - warm-up, learned arm-breaker entry to front balance and then linked it to thread-through drop, worked on pantalones drop, cool-down (1.75 hrs.)

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

 

7/6/2021

• Aerial lesson with Teddy - work on twisty Russian climb, learned the pantalones drop (1 hr.)

• PT exercises (30 mins.)

• 30-day splits challenge (10 mins.)

​

7/5/2021

• Aerial silks practice - warm-up, worked on July challenge sequence, including trying tootsie roll drop for the first time, tried out working with flamenco music and loved it (2.5 hrs.)

• PT exercises (30 mins.)

• 30-day splits challenge (10 mins.)

 

7/4/2021

• Yoga class (90 mins.)

• PT exercises (30 mins.)

• 30-day splits challenge (10 mins.)

​

7/3/2021

• Training Club (1 hr.)

WOD L1 - completed 8 rounds +18

Partner AMRAP 30 Minutes:
12 DB goblet squats @ 30 lbs.
14 Sprawls
14 Pull-Ups
20 Kettlebell Swings @ 16 kg
200 Meter Run​

• post-WOD stretching (20 mins.)

• Aerials at Joe's - six of us at a time for the first time since the pandemic, which was fun,  warm-up, work on July challenge sequence, wrist lock sequence, poses from hip-key thread-through (2.5 hrs.)

​

7/2/2021

• PT exercises (25 mins.)

• Aerial silks practice - warm-up, work on back balance, make video of Holographic Butterfly sequence, cool-down (2.25 hrs.)

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

 

7/1/2021

• Training Club (1 hr.)

Pause Front Squats x 5 - worked up to 73 lbs.​

elevated glute bridges

Tempo Chin Ups x 5 sets

WOD L1 - completed 8 rounds +10

AMRAP 13 Minutes:
4, 8, 12
Ring Rows
Anchored Sit Ups
Ball Slams @ 25 lbs.
Step Ups / leg

• post-WOD stretching (20 mins.)

• PT exercises (20 mins.)

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

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