STRIKE, BEND, LIFT, & FLY

8/9/2021 - making pretty shapes, but not sure what I am looking at

8/31/2021

• Training Club (1 hr.)

Heavy Kettlebell Swings x 8
SA DB Press x 5 / arm
Box Jump Over Practice x 3-5 reps​

WOD L1 - 13 +8 rounds completed

AMRAP 3 Minutes:
4 Sandbag Cleans @ 40 lbs.
6 2DB Push Press @ 20 lbs.
8 Step Ups

Rest 1 minute. Repeat x 4 cycles

• Aerial silks practice - warm-up, begin learning September sequence (which was incredibly frustrating), work on material from R. Leach 8/27 class video, cool-down (2.25 hrs.)

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8/30/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, work on material from R. Leach 8/27 class video, begin learning September sequence, work on "Clowns" (2 hrs.)

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8/29/2021 - vacation

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8/28/2021 - vacation

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8/27/2021 - vacation

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8/26/2021 - vacation

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8/25/2021 - vacation

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8/24/2021 - vacation

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8/23/2021

• PT exercises (20 mins.)

• Aerial silks practice - warm-up, learned spinning open star pose sequence from IG and developed new ending (2 hrs.)

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8/22/2021

• Aerial silks practice - warm-up, some climbs, final video recording of August challenge sequence "Blackberry Brandy" (ha, ha, ha) , cool-down (2 hrs.)

8/21/2021

• Training Club (1 hr.)

WOD L2 - 16:02 completed​

10-->1 Reps
2DB Bridge Press @ 30 lbs.
Weighted Walking Lunges / Leg @ 20 lbs.
Kettlebell Swings @ 20 kg
Ball Slams @ 25 lbs.

• post-WOD stretching (15 mins.)

• Aerials at Joe's - warm-up, explored variations on climbs, worked on fabric puzzle entry to thigh hitch without arm slice, worked on "Clowns" (2 hrs.)

8/20/2021

• PT exercises (15 mins.)

• Aerials silks workshop - double-catchers with R. Leach, focused on forming cross in crochet cross-back (75 mins.)

• Kung Fu practice - Fanzi Chuan #4 (30 mins.)

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8/19/2021

• PT exercises (30 mins.)

• Yogalates (90 mins.)

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8/18/2021

• Training Club (1 hr.)

WOD L1 - 330 reps. completed​

EMOM :30 on / :30 off x 30 Minutes:
1) Alt. Sandbag Shoulder @ 40 lbs.
2) Alt. Step Ups
3) High / Low Plank
4) Assault Bike (Cals)
5) Burpee Sprawls
6) Rest

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8/17/2021

• Aerial silks practice - warm-up, tried out pointed feet classic climb, wheel-downs (not as good as before), worked on "Clowns" (2.5 hrs.)

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8/16/2021

• Aerial silks practice - warm-up, wheel-downs, worked to get good video of August challenge sequence, cool-down (2 hrs.)

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8/15/2021

• Yoga class (90 mins.)

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

• Kung Fu lesson - review Fanzi Chuan 1-3 and learn #4 (1 hr.)

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8/14/2021

• PT exercises (35 mins.)

• Aerials at Joe's - warm-up, wheel-downs, Russian bicycle climb, front balance to back balance transition, worked on "foot flag" move, worked on "Clowns" skills (2.5 hrs.)

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8/13/2021

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

• Aerial silks practice - warm-ups, worked on wheel-downs and felt like I had a breakthrough, Russian bicycle climb, tried to learn front balance to back balance transition sequence, worked on "Clowns" but botched a drop and had to stop early (1.5 hrs.)

8/12/2021

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

• Aerial silks practice - warm-up, try Russian bicycle climb, work on "Clowns" (1.5 hrs.)

• Yogalates (90 mins.)

8/11/2021

• Training Club (1 hr.)

Trap Bar Deadlifts x 5 - completed @ 130 lbs., but could only do x2 @ 140 lbs.
Reaching Deadbugs x 10 w/ 14 lb. medball​

WOD L1 - 11:23 completed (such a hot day for running outside, uggh!)

3 Rounds:
300m Run
25 Kettlebell Swings @ 16 kg
20 Walking Lunges
15 Burpee Sprawls

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Fanzi Chuan 1-3, Wudang Yuangong (first part) (45 mins.)

8/10/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, splits work, marionette climb, technique work for "Clowns", cool-down (1.5 hrs.)

8/9/2021

• Training Club (1 hr.)

Clean DL + Shrug + Muscle Clean + Hang Power Clean + FS, 1+1+1+1 reps - worked up to 68 lbs.
Push Up Practice​

WOD L1 - 4 rounds completed

AMRAP 12 Minutes:
18 Air Squats
12 Ring Rows
6 Hang Dumbbell Power Snatches / arm @ 30 lbs.
200m Run

• Kung Fu practice - Fanzi Chuan 3 (30 mins.)

• Aerial silks practice - warm-up, footlock hip wrap shape play, work on "Send in the Clowns", cool-down (2 hrs.)

8/8/2021

• Yoga class (90 mins.)

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

• Kung Fu lesson - learn second part of Fanzi Chuan 3 (1 hr.)

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8/7/2021

• Training Club (1 hr.)

Farmers Carry x100M @ 16 kg
SA KB Rack Walk x 50M / side @ 12 kg
Walking Lunges x 10 / leg @ 40 lbs.​

WOD L1 - 61 reps completed of complex

In 4 Minutes:
Run 300 Meters
Max sets of -
SA KB Clean, Push Press, Front Squat @ 12 kg

rest for 90 secs. and repeat for 3 cycles

• Aerial silks practice - warm-up, some work on August challenge sequence, figure out "Send in the Clowns" sequence, cool-down (2.5 hrs.)

• Kung Fu practice - Fanzi Chuan 1-3 (30 mins.)

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8/6/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, work on August challenge sequence, explore "Miller's Son" as possible showcase piece, cool-down (2 hrs.)

8/5/2021

• Training Club (1 hr.)

WOD - 194 reps/cals completed (well, this was exhausting)​

1 Minute On / 1 Minute Off x 5 Rounds:
1) Row (cals)
2) Assault Bike (cals)
3) No Jump Burpees

• Massage (2 hrs.)

8/4/2021

• Aerials silks practice - warm-up, work on October 8 showcase piece, cool-down (2.5 hrs.)

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8/3/2021​ - rest day

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8/2/2021

• Aerial silks practice - warm-up, begin learning August challenge sequence, work on foot-lock to hip wrap sequence, cool-down (1.75 hrs.)

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8/1/2021​

• PT exercises (35 mins.)

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

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