STRIKE, BEND, LIFT, & FLY

12/31/2021

• PT shoulder exercises (15 mins.)

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

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12/30/2021

• Aerial silks practice - December warm-up, fabric warm-up, make final video of December sequence, cool-down (2.25 hrs.)

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12/29/2021

• Aerial silks practice - December warm-up, fabric warm-up, work on December sequence, cool-down (2.5 hrs.)

 

12/28/2021

• Shoulder mobility workout (40 mins.)

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

 

12/27/2021

• Aerial silks practice - warm-ups, work on December sequence, work on Ole Grip into Windstar sequence (2 hrs.)

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12/26/2021

• PT exercises (20 mins.)

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

• Aerial silks practice - warm-up, splits challenge, fabric warm-up, make final video of hip-key variety sequence, work on December challenge (2 hrs.)

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12/25/2021 - rest day

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12/24/2021

• Shoulder mobility workout (40 mins.)

• Aerial silks practice - December warm-up, fabric warm-up, work on December sequence, work on hip-key variety sequence (2 hrs.)

 

12/23/2021

• Training Club (1 hr.)

AMRAP 30 Minutes:
A) Row (cals)
B) 20 Step Ups
15 Kettlebell Swings @ 16 kg
10 2DB Floor Press @ 20 lbs.​

• Kung Fu practice - warm-ups, basic kicks, Wudang Tai Chi, Fanzi Chuan x1 (45 mins.)

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12/22/2021

• PT exercises for shoulder (15 mins.)

• Aerial silks practice - December ground warm-up, fabric warm-up, work on December sequence, work on hip-key variety sequence (2 hrs.)

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12/21/2021

• Training Club (1 hr.)

Push Press 5RM - worked up to 63 lbs.
-then-
Sumo Deadlift 5RM - worked up to 133 lbs.​

WOD - 4:39 completed

1000M Row Time Trial

• PT exercises for shoulder (15 mins.)

• Kung Fu practice - warm-ups, Wudang Tai Chi (45 mins.)

 

12/20/2021

• Aerial silks practice - December ground warm-up, fabric warm-up, work on December sequence, work on hip-key variety sequence (tried out my new red unitard) (2 hrs.)

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12/19/2021

• Kung Fu practice - warm-ups, Fanzi Chuan x3 (30 mins.)

• Kung Fu lesson - begin learning Wudang Tai Chi, review Fanzi Chuan (1 hr.)

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12/18/2021

• Aerials at Joe's - splits challenge, fabrics warm-up, learn hip-key variety sequence (2.5 hrs.)

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12/17/2021

• Aerial silks practice - December warm-up, fabric warm-up, angel roll-ups, December sequence, cool-down (murdered my arm-pit) (2 hrs.)

 

12/16/2021

• Training Club (1 hr.)

Strength Circuit x 25 Minutes:
Farmers Carry x 2 Laps @ 16 kg
2DB See-Saw Floor Press x 12-14 reps at 20/25 lbs.
Parallel Stance Dumbbell Rows x 6 / arm @ 20/25 lbs.
SA KB Rack Lunge x 6 / side @ 12 kg

Rest 60-90 secs. b/t rounds

• PT exercises for shoulder (15 mins.)

• Kung Fu practice - warm-ups, Tai Chi 24, Fanzi Chuan x3 (slowly) (40 mins.)

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12/15/2021

• Aerial silks practice - December ground warm-up, fabric warm-up, make final video for R. Leach workshop presentation (2.75 hrs.)

 

12/14/2021

• Training Club (1 hr.)

Kipping Pull Up Practice
HSPU negatives x3
Box Step-Ups

WOD L1  (felt bad for doing such a light workout but I am trying to preserve my shoulder strength for aerial)

Alternating Every 2 Minutes x 5 Rounds:
1) 2 Rounds Of:
4 Push Ups
8 Ring Rows
12 Air Squats
2) 350M / 300M Row

• PT exercises - for shoulders (15 mins.)

• Kung Fu practice - warm-up, basic kicks, Tai Chi 24 x1, Fanzi Chuan x3 (50 mins.)

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12/13/2021

• Aerial silks practice - straddles warm-up video, fabric warm-up, angel roll-ups, learn over the shoulder back balance move from IG and make video, work on R. Leach presentation piece, work on December sequence, cool down (2.25 hrs.)

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12/12/2021

• Yoga class (90 mins.)

• Kung Fu practice - warm-up, Fanzi Chuan x3 (30 mins.)

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

 

12/11/2021

• Aerials at Joe's - December warm-up, fabric warm-up, work on sequence incorporating moves from R. Leach workshop (2.5 hrs.)

• Kung Fu practice - warm-up, Fanzi Chuan x4 (30 mins.)

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12/10/2021

• Aerial silks lesson - R. Leach workshop, reviewed belay sequence, Music Box, ankle hangs (1.25 hrs.)

• Aerial silks practice - warm-up, 30-day split challenge, work on December sequence (1.5 hrs.)

 

12/9/2021

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

• Training Club (1 hr.)

Clean Deadlift + Shrug, Muscle Clean, Pause Front Squat 1+3+1 reps @ 63 lbs.​

WOD L1 - 11 rounds +9

AMRAP 15 Minutes:
5 Power Swings @ 24 kg
4 Push Ups
8 Ring Rows
12 Air Squats

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12/8/2021

• Aerial silks practice - December ground warm-up, fabric warm-up, work on December sequence (1.75 hrs.)

 

12/7/2021

• Training Club (1 hr.)

Every 2 Minutes x 5 Sets:
5 Sumo Deadlifts @ 113 lbs.
5 Push Ups​

WOD L1 - 7 rounds completed

AMRAP 10 Minutes:
6 Ball Slams @ 25 lbs.
6 Step Ups / leg
6 Hanging Knee Raises
6 Sandbag Shoulder @ 40 lbs.

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

 

12/6/2021

• Kung Fu practice - warm-up, basic kicks, Tai Chi 24 x2, Fanzi Chuan x5 (1 hr.)

• Aerial silks practice - 30-day splits routine, warm-up on fabric, angel roll-ups, make video of clothes-hanger split sequence, figure out Brandon belay from December sequence (2.25 hrs.)

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12/5/2021

• Yoga class (90 mins.)

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

 

12/4/2021

• Training Club (1 hr.)

2DB Floor Press x 10 @ 25/30 lbs.
Goblet Rack Step Ups x 6 / leg @ 15 lbs.
2KB Sumo Deadlifts x 12 @ 16 kg​

WOD L2 Rx - completed 3 rounds +60 (worked with Colleen - I hope a did not drag her down too much; first time doing an L2 Rx WOD in forever)

Partner AMRAP 15 Minutes:
30 Barbell Thrusters @ 55 lbs.
40 Push Ups
50 Kettlebell Swings @ 20 kg

• Aerials at Joe's - December ground workout, warm-up, angel roll-ups, work on December sequence (2.5 hrs.)

 

12/3/2021

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

• Aerial silks lesson with R. Leach - reviewed sequence with vertical split into belay and double-catchers, worked on Music Box and knee tangle, abs conditioning (1.25 hrs.)

 

12/2/2021​

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

• Training Club (1 hr.)

SA KB Front Squats x 6 / arm - worked up to 16 kg
Push Up Practice x 5 sets
Power Swings x 6-8 reps​ worked up to 28 kg

WOD L1 - 12:06 completed

4 Rounds, For Time:
Run 200 Meters
15 Medball Front Squats @ 14 lbs.
15 Anchored Sit Ups
15 Plate Ground To Overhead @ 25 lbs.

• Massage - focus on neck (2 hrs.)

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12/1/2021​

• Aerial silks practice - warm-up, angel-roll-ups, began learning December sequence, work on clothes-hanger split (2.25 hrs.)

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