STRIKE, BEND, LIFT, & FLY

1/31/2022

• Aerial silks practice - warm-up, splits challenge, fabric warm-up, final video of January sequence, cool-down (2.5 hrs.)

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1/30/2022

• Yoga class (90 mins.)

• Kung Fu lesson - learn more of Wudang Tai Chi form (1 hr.)

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1/29/2022

• Training Club (1 hr.)

Wall Walk + Hold x 1-2 reps
Goblet Rack Step Ups x 6 / leg @ 10 kg
Reaching Hollow Hold​

WOD

1:00 On / Rest :30 x 5 Rounds
1) Bike (Cals)
2) Farmers Carry @ 16 kg
3) Bear Crawl
4) Row (Cals)

• post-WOD flexibility (20 mins.)

• Aerials at Joe's - warm-up, more outside seat belt exploration, cartwheel dive (2.5 hrs.)

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1/28/2022​

• Aerial silks practice - warm-up, splits challenge, fabric warm-up, work on January sequence, cool-down (2.25 hrs.)

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1/27/2022

• Training Club (1 hr.)

Sumo Deadlifts, 8RM - worked up to 123 lbs.
Deficit Push Ups x 4-5 sets​

WOD L1 - completed 7 rounds

AMRAP 10 Minutes:
2,4,6,8,10,...
No Jump Burpees
H2H Kettlebell Swings @ 16 kg
Step Ups / Leg

• Kung Fu practice - warm-ups, Wudang Tai Chi (40 mins.)

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1/26/2022

• Aerial silks practice - warm-up, splits challenge, fabric warm-up, work on arm-wrap split into s-wrap entry drop (2 hrs.)

 

1/25/2022

• Aerial silks practice - warm-up, splits challenge, fabric warm-up, wheel-downs, work on January sequence, cool-down (2 hrs.)

• Kung Fu practice - Wudang Tai Chi (15 mins.)

 

1/24/2022

• Kung Fu practice - warm-ups, Wudang Tai Chi, Hsing-I linking form (1 hr.)

• Aerial Class at Monarca - arabesque and clothesline stuff, candy cane drop with add-on (seriously rethinking whether I want to bother with classes at Monarca - for one reason, the studio is too damn hot!) (90 mins.)

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1/23/2022

• Yoga class (90 mins.)

• Kung Fu practice - warm-up, Wudang Tai Chi (30 mins.)

• Kung Fu lesson - learn more Wudang Tai Chi (1 hr.)

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1/22/2022

• Training Club (1 hr.)

WOD L2 (mod) - completed 3 rounds +85 (had a blast partnering with Colleen)​

Partner AMRAP 30 Minutes:
20 Calorie Bike
30 Pull Ups
30 Sprawl Box Step-ups  (Jumps for Colleen)
30 Kettlebell Swings @ 24 kg
30 Sandbag Front Squats @ 40 lbs.

• Aerials at Joe's - warm-up, work on outside seatbelt sequence, try out some IG stuff, recall waist loop split sequence (2.5 hrs.)

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1/21/2022

• Kung Fu practice - warm-ups, Hsing-I 5 fists, Wudang Tai Chi (1 hr.)

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1/20/2022

• Training Club (1 hr.)

Front Squats x6 -worked up to 68 lbs.
Wt Push Ups x 4 sets - with weight vest (don't know how much it weighs)​

WOD L1

EMOM 12 Minutes:
1) 20 Sit Ups
2) 15 Ball Slams @ 25 lbs.
1) 5 Hang Dumbbell Power Snatches / arm @ 25 lbs.

 

1/19/2022

• Aerial silks practice - warm-up, penche split, January challenge, outside seatbelt exploration (2 hrs.)

• Kung Fu practice - Wudang Tai Chi (30 mins.)

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1/18/2022

• Training Club (1 hr.)

• Aerial silks practice - warm-up, splits challenge, fabric warm-up, hand-wrap split, behind the knee s-wrap drop, January challenge (2.25 hrs.)

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1/17/2022

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

• Aerial Class at Monarca - Russian bicycle climb, behind the knee s-wrap drop, hand wrap split, single ankle hangs (90 mins.)

 

1/16/2022

• Yoga class (90 mins.)

 

1/15/2022

• Training Club (1 hr.)

Partner AMRAP 40 Minutes:
Row - Max Meters

Notes: one person working at a time. Perform as "you go, I go" switching every 1-2-3 minutes repeating. Score is total meters rowed​

• post-WOD stretching (15 mins.)

• Aerials at Joe's - warm-up, knee climbs, penche split, January sequence, explore outside seatbelt, windstar sequence (2.5 hrs.)

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1/14/2022

• Aerial silks practice - warm-ups, wheel-downs, knee climbs, hip-key rolling over sequence, January sequence (2 hrs.)

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1/13/2022

• Training Club (1 hr.)

WOD L2 - 7 rounds +24 completed​

AMRAP 12 Minutes:
2,4,6,8,10,...
Knees 2 Elbows
Wall Balls
Kettlebell Swings
Push Ups​

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

 

1/12/2022

• Shoulder strengthening and mobility workout (40 mins.)

• Active recovery workout (40 mins.)

 

1/11/2022

• Training Club (1 hr.)

Hang Power Clean + Power Clean + Push Jerk, 2(1+1+1) rep 0 worked up to 78 lbs.​

WOD 

Every :30 x 10 Minutes
2 Hang Power Cleans @ 65 lbs.

• Kung Fu review - Wudang Tai Chi (10 mins.)

• Aerial silks practice - warm-up, knee climbs, try 00silkdrop move unsuccessfully, X-back straddle entry to angel roll-up (finally got it working well enough for three revolutions in the air!!!!!!!), January challenge sequence, cool-down (1.75 hrs.)

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1/10/2022

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

• Aerial class at Monarca - CASH climb, hip-key sequence rolling through hip-key second time, trapped slack entry to 360 dive set-up (interesting first class at this studio; I liked the instructor very much, however, the atmosphere of lethargy and lack of enthusiasm was odd) (90 mins.)

 

1/9/2022

• Yoga class - lots of twisting (90 mins.)

• Kung Fu lesson - learned a bunch more of the Wudang Tai Chi form (1 hr.)

 

1/8/2022

• Training Club (1 hr.)

Snatch Push Press + Overhead Squat, 1+5 reps - worked up to 53 lbs.
Reverse Grip Band Pull Aparts x 15​

WOD L2 - (1) 5 rounds +1; (2) 6 rounds +11

AMRAP 7 Minutes:

2 Laps Farmers Carry @ 16 kg
10 Push Ups
10 Goblet Squats @ 16 kg

-Rest 2 minutes-

AMRAP 7 Minutes:
14 Plate OH Lunges @ 25 lbs.
14 Kettlebell Swings @ 16 kg

• Aerials at Joe's - warm-up, penche split, windstar sequence, January sequence, cool down (1.5 hrs.)

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1/7/2022

• Kung Fu practice - warm-ups, foam rolling, basic kicks, Tai Chi 24, Wudang Tai Chi, Fanzi Chuan (1 hr.)

• Aerial silks practice - warm-up, split challenge, fabric warm-up, wheel-downs, penche split, catchers slack bubble exploration, January challenge drop, try out crossback straddle entry to angel roll-up, cool-down (2.75 hrs.)

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1/6/2022

• Massage (2 hrs.)

 

1/5/2022

• Training Club (1 hr.)

Barbell Press, 3x6 reps @ 53 lbs.
Strict Pull Ups x 4 sets​ of 5 reps

WOD L2 - 4 rounds +10 completed

AMRAP 15 Minutes:
Pull Ups x 10
Barbell Push Press x 10 @ 65 lbs.
Kettlebell Swings x 20 @ 16 kg
Step Ups x 20

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1/4/2022

• Aerial silks practice - warm-up, try out catchers wrap back balance, learn penche split, January challenge sequence, cool-down (2 hrs.)

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1/3/2022

• Aerial silks practice - warm-up, splits challenge, fabric warm-up, wheel-downs, knee climbs, begin learning January challenge sequence, review winstar sequence, cool-down (2 hrs.)

 

1/2/2022

• Ground active recovery workout video (40 mins.)

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

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1/1/2022​

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

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