STRIKE, BEND, LIFT, & FLY

9/30/2021 - rest day

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9/29/2021

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

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9/28/2021

• Aerial silks practice - warm-up, work on "Clowns," final video of September challenge sequence (2.25 hrs.)

 

9/27/2021

• Aerial silks lesson with Teddy - learned some belay entries and an interesting thigh shelf roll-around move into thigh hitch (1 hr.)

• Aerial silks practice - warm-up, run "Clowns" piece, work on final video of September challenge sequence (2.5 hrs.)

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9/26/2021 - sick day

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9/25/2021

• Aerial Nerd Conference - attended 3 workshops: (1) "Retrograde Reflections" with M. Graves (interesting ideas about reorienting the body in space in different wraps); (2) "Unlock the Knee-Lock" with R. Leach (good review of relationship between knee-lock, thigh lock, and thigh hitch; interesting questions about what more to do with knee-lock); and (3) Split silk theory applied to star drop with R. Leach (got so much out of this about how to analyze drops from ending wrap back to set up; also mortified to learn that I have been doing a variation on basic single star drop for months but didn't realize it) (4.5 hrs.)

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9/24/2021

• Aerial silks workshop with R. Leach - continuation of double-catchers work trying to place the back wrap on last, interesting slack drags and loops as a result (1 hr.)

• Aerial Nerd Conference - attended 2 workshops with R. Leach: (1) Hip Key Family Tree - deep dive on my favorite base wrap (really need to review the video); and (2) "Rearranging Actions" - this was mind-blowing: how to tell the necessary actions to complete a skill/action from the add-ins for style (3 hrs.)

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9/23/2021

• Aerial silks practice - warm-up, run-through "Clowns" piece, work on September challenge sequence, cool-down (2.25 hrs.)

 

9/22/2021 - sick day

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9/21/2021

• Training Club (1 hr.)

LH Trap Bar Deadlifts, 5-5-5 reps @ 120 lbs.
Push Up Practice​

WOD L2 Rx - 9:34 completed

5 Rounds, For Time:
7 Knees to Elbows
10 Push Ups
21 Kettlebell Swings @ 16 kg
28 Walking Lunges

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9/20/2021

• Aerial silks practice - warm-ups, worked on AP tag challenge, worked on September challenge sequence (2.25 hrs.)

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9/19/2021

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

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

 

9/18/2021

• Training Club (1 hr.)

Getups x 2 / Side @ 25 lbs.
Heavy KB Power Swings x 7 @ 24 kg
Wt. Plank x : 30 @ 40 lbs.​

WOD (untimed)

4 Rounds:
6 2KB Cleans + 2 laps, 2KB Rack Walk @ 10 kg
9 Hand Elevated Push Ups
6 Slamball Sprawls @ 25 lbs.
50m Sled Push

• Aerials at Joe's - warm-up, run "Clowns" and get feedback, work on September challenge sequence (2 hrs.)

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9/17/2021

• Aerial lesson - R. Leach double-catchers workshop, intro to theory of deconstructing skills/positions and rearranging order (1.25 hrs.)

• Aerial silks practice - warm-up, make knee-tangle video, work on September challenge sequence (2 hrs.)

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9/16/2021

• Aerials silks practice - warm-up, work on "Clowns," work on September challenge sequence, cool-down (2.25 hrs.)

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9/15/2021

• PT exercises (25 mins.)

• Aerial silks practice - warm-up, try single pole superhero move, review knee-tangle, worked on "Clowns" with gloves for the first time, cool down (2.5 hrs.)

 

9/14/2021

• Training Club (1 hr.)

2DB Bridge Press x10 @ 25 lbs.
Strict Pull Ups x 5
SB Bear Hug Hold x :30 @ 60 lbs.​

WOD L2 Rx (first time Rx in forever)

Alternating EMOM 16 Minutes:
1) 16 Plate OH Lunges (total) @ 25 lbs.
2) 6 Alt. Sandbag Shoulders @ 60 lbs.
3) 10Push Ups + 10 Ball Slams @ 25 lbs.
4) 10 Toes To Bar

• Aerial silks practice - warm-up, work on "Clowns" (including trying out gloves), work  on September sequence (argh! - still not feeling it), cool-down (2.25 hrs.)

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9/13/2021 - vacation

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9/12/2021 - vacation

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9/11/2021 - vacation

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9/10/2021 - vacation

 

9/9/2021

• Training Club (1 hr.)

• Aerial silks private lesson with R. Leach - go over showcase piece (1 hr.)

• Aerial silks practice - "Clowns" (30 mins.)

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9/8/2021

• Aerial silks workshop with R. Leach - working with swoop the tails entry into double-catchers (1.25 hrs.)

• PT exercises (30 mins.)

 

9/7/2021

• Training Club (1 hr.)

Off-Set KB Thruster x 5 / side - worked up to 30 lbs./12 kg
Halting Ring Rows x 5
Reaching Hollow Hold x:30​

WOD L1 - 9:18 completed

3 Rounds:
15 Sandbag Back Squats @ 40 lbs.
15 Kettlebell Swings@ 20 kg
300m Run

• Aerial silks practice - warm-up, climbs, September challenge run through, make video of "Clowns" for Thursday lesson, cool-down (1 hr.)

 

9/6/2021

• Aerial silks practice - warm-up, climbs and wheel-down, work on IG front balance to outside seat-belt move, practice "Clowns," cool-down (2 hrs.)

 

9/5/2021

• Yoga class - restorative, aaah! (90 mins.)

• Kung Fu lesson - begin learning Fanzi Chuan #5 ( 1 hr.)

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9/4/2021

• Training Club (1 hr.)

• Aerials at Joe's - warm-up, September challenge sequence, ending of "Clowns" piece, arabesque/flag entry into single foot-lock shapes (2 hrs.)

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9/3/2021

• Aerial silks practice - warm-up, September challenge sequence, "Clowns" piece (2.25 hrs.)

 

9/2/2021

• Training Club (1 hr.)

WOD L1 - 6 rounds completed​

Partner AMRAP 25 Minutes:
Run 300M
22 2DB Thrusters @ 20 lbs.
22 Burpee Sprawls

• MASSAGE (2 hrs.)

• Yogalates (90 mins.)

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9/1/2021

• Aerial silks lesson - R. Leach double-catchers workshop (1.25 hrs.)

• Aerial silks practice - warm-up, review September sequence, work on "Clowns" trying out patalones as final drop (1.75 hrs.)

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

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