STRIKE, BEND, LIFT, & FLY

11/30/2021

• Training Club - kept things light due to my fall the day before (1 hr.)

Strength Circuit x 30 Minutes:
2KB Cleans x 6 reps @ 10 kg
Box Step-ups x 8 reps
LH Trap Bar Deadlifts x 6 reps @ 100 lbs.
Pull Ups x 6 reps with band

Notes: Rest ~90 seconds b/t rounds

 

11/29/2021

• Aerial silks practice - warm-up, 30-day splits, final video of November challenge sequence (2 5 hrs.)

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11/28/2021 - rest day

 

11/27/2021

• Training Club (1 hr.)

AMRAP 30 Minutes:
100, 200, 300M... Row
10, 20, 30… Step Ups
10, 20, 30... Kettlebell Swings @ 16 kg
5, 10, 15… Push Press @ 55 lbs.​

• Aerials at Joe's - warm-up, work on Ole Grip into Windstar sequence, learned clothes-hanger split (2 hrs.)

 

11/26/2021

• Aerial silks practice - warm-up, 30-day split challenge, November sequence (may have gotten final video), cool-down (2.25 hrs.)

• Kung Fu practice - warm-ups, Tai Chi 24 x2, Fanzi Chuan x3 (45 mins.)

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11/25/2021

• Kung Fu practice - warm-ups, Tai Chi 24 x2, Fanzi Chuan x4 (45 mins.)

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11/24/2021

• Aerial silks practice - warm-up, 30-day splits challenge, work on new waist-hitch slack bubble sequence, cool-down (2.25 hrs.)

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11/23/2021

• Training Club - felt really weak (1 hr.)

EMOM 10 Minutes:
5 2DB Thrusters @ 25 lbs./30 lbs.

- Rest 5 Minutes -

Every :30 x 10 Minutes:
2 Trap Bar Deadlifts @ 140 lbs./120 lbs.

• Kung Fu practice - warm-ups, Tai Chi 24, Fanzi Chuan x5 (45 mins.)

 

11/22/2021

• Kung Fu practice - warm-up, Tai Chi 24, Fanzi Chuan x3, Tai Chi 42 sword (45 mins.)

• Aerial silks practice - warm-up, 30-day splits challenge, climbs, work on November sequence (1.75 hrs.)

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11/21/2021

• Yoga class - fun class with some poses that we don't do often (90 mins.)

• Aerial silks practice - warm-up, straddles video, climbs, worked on Ole Grip to Windstar sequence (2.25 hrs.)

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11/20/2021

• Training Club (1 hr.)

AMRAP 20-25 Minutes:
2DB Bench Press x 10 @ 25 lbs.
SA Kettlebell Swings x 20 @ 16 kg
Sandbag Back Squat x 15 @ 450 lbs.
Waiter Walk x 1 Lap / Arm @ 35 lbs.
Assault Bike x 7 Calories

Rest 60 seconds between rounds

• Aerials at Joe's - warm-up, climbs, worked on Windstar move, ran through November sequence (2 hrs.)

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11/19/2021 - rest day

 

11/18/2021

• Training Club - my car broke down on the way (0 hrs.)

• Aerial silks practice - warm-up, climbs, worked on November sequence (2 hrs.)

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11/17/2021

• Kung Fu practice - warm-ups, Fanzi Chuan x5 (45 mins.)

• Aerial silks practice - warm-up, 30-day split challenge, made IG video of slack drop, worked on November challenge sequence (2 hrs.)

 

11/16/2021

• Training Club (1 hr.)

Hang Power Clean + Power Clean + Jerk, 1+1+2 reps - worked up to 63 lbs.

WOD L2​

"Cali Bear"
Every :30 for 20 Minutes:
1 Power Clean & Jerk @ 65 lbs.

• Kung Fu practice - warm-up, Tai Chi 24, Fanzi Chuan x5 (45 mins.)

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11/15/2021

• Aerial silks practice - warm-up, 30-day splits challenge, learn jump rope slack drop and work on variations, work on November sequence, cool-down (2.25 hrs.)

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11/14/2021

• Yoga class (90 mins.)

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

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

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11/13/2021

• Aerials at Joe's - warm-up, work on foot-clamp climb, work on November sequence (2 hrs.)

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11/12/2021

• Aerial silks lesson - R. Leach workshop, preparations for scorpion, summersaults with reversing footlocks (1.25 hrs.)

• Aerial silks practice - warm-up, final video of B. Figari sequence, work on November sequence, cool-down (2 hrs.)

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11/11/2021

• Training Club (1 hr.)

WOD L2 - 24:39 completed (this was horrible, absolutely horrible)​

Partner “Daniel” - For Time:
70 Pull Ups
400m Run
42 Thrusters @ 55 lbs.
800m Run
42 Thrusters @ 55 lbs.
400m Run
70 Pull Ups

 

11/10/2021

• Kung Fu practice - warm-ups, Tai Chi 24, Fanzi Chuan x5 (1 hr.)

• Aerial silks practice - warm-up, climbs, set-up new tripod, B. Figari sequence, cool-down (2 hrs.)

 

11/9/2021

• Training Club (1 hr.)

Tempo Front Squat x 5 (:04) - worked up to 83 lbs.
Mixed Grip Pull Ups x 4 sets​

WOD L1 - 289 reps (this hurt so much!)

Tabata:
1) Empty Barbell Push Press
2) Kettlebell Swings @ 16 kg
3) Medball Front Squats @ 14 lbs.

• Kung Fu practice - warm-ups, Fanzi Chuan x5 (45 mins.)

• Flexibility - straddles video (30 mins.)

 

11/8/2021

• Aerial silks practice - warm-up, climbs, work on November challenge sequence, cool-down (2 hrs.)

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11/7/2021

• Yoga class (90 mins.)

• Kung Fu practice - warm-ups, Fanzi Chuan (40 mins.)

• Kung Fu lesson - further detail work on Fanzi Chuan (1 hr.)

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11/6/2021

• Training Club (1 hr.)

Alternating EMOM 32 Minutes:
1) :40 Assault Bike
2) 3 x 2KB Clean + Push Press + Front Squat @ 12 kg
3) :40 Row
4) Rest​

• Aerial silks practice - warm-up, November challenge sequence, J. Franklin knee hang sequence (2 hrs.)

 

11/5/2021

• Aerial lesson - R. Leach workshop, more work with j-roll set up using to swap footlock, continued with j-roll into belay into double-catchers sequence (1.25 hrs.)

• Aerial silks practice - warm-up, 30-day split challenge, figured out combination crochet/marionette climb, worked on November challenge sequence (2 hrs.)

• Kung Fu practice - Fanzi Chuan x5 (20 mins.)

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11/4/2021

• Training Club (1 hr.)

WOD L1 - 2:26 avg. (forgot to note total meters, approx. 3,660​)

Rowing Intervals:
6 x 3 Minute Row (meters)
1:30 min Rest b/t efforts

• Massage (2 hrs.)

 

11/3/2021

• Kung Fu practice - warm-ups, Fanzi Chuan x5 (45 mins.)

• Aerials silks practice - 30-day split challenge, learned foot-clamp climb, worked on November challenge sequence, worked half Iron-T, worked B. Figari sequence (2 hrs.)

 

11/2/2021

• Training Club (1 hr.)

• Kung Fu practice - warm-ups, Fanzi Chuan x5 (45 mins.)

• Flexibility - straddles video (30 mins.)

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11/1/2021

• Kung Fu practice - warm-ups, Fanzi Chuan x5 (45 mins.)

• Aerial silks practice - warm-up, through-the-middle classic and Russian climbs, start learning November sequence, work on B. Figari sequence (1.25 hrs.)

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