STRIKE, BEND, LIFT, & FLY

2/28/2022

• Kung Fu practice - warm-up video, Hsing-I forms (30 mins.)

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2/27/2022

• Yoga class (90 mins.)

• Kung Fu practice - Wudang Tai Chi, Hsing-I forms (30 mins.)

• Kung Fu lesson - review Wudang Tai Chi and Hsing-I forms (1 hr.)

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2/26/2022

• Aerials at Joe's - warm-up, split silk behind the back move, work on back dive (2 hrs.)

• Aerials silks practice - warm-up, splits warm-up, video February sequence (1.5 hrs.)

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2/25/2022

• Aerial silks practice - warm-up, splits work, fabric warm-up, video February sequence (2.5 hrs.)

• Aerial rope class - bell-beats, behind the back moves, improv sequence (90 mins.)

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2/24/2022

• Training Club (1 hr.)

WOD L2 - this was so unexpectedly horrible​

Strength Circuit x 30 Minutes:
SA KB Swings x 20 reps @ 16 kg
SA OH DB Walking Lunges x 20 Reps @ 30 lbs.
2KB Gorilla Rows x 20 Reps @ 16 kg
Sandbag Back Squats x 20 Reps @ 40 lbs.

Rest ~60-90 b/t rounds

• Kung Fu practice - Hsing-I Shi Er Chui (45 mins.)

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2/23/2022

• Aerials silks practice - warm-up, splits, fabric warm-up, work on February sequence, cool-down (2.25 hrs)

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2/21/2022

• Training Club (1 hr.)

Suitcase DB Step Through Lunges x 5 / side @ 20 lbs.
Weighted Push Ups x 6-8 reps @ 15 lbs.
2-3 Chin-ups + Flexed Arm Hang x :15​

WOD L1 - 35 rounds completed

1 Minute on / 1 Minute Off x 10 Rounds:
4 Sandbag Shoulders @ 40 lbs. + 4 No Jump Sprawls

Notes: resume each round where you left off

• Kung Fu practice - Wudang Tai Chi, Hsing-I Ba Shi and begin relearning Shi Er Chui (45 mins.)

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2/21/2022

• Kung Fu practice - warm-ups, Wudang Tai Chi, Hsing-I 5 fists, linking forms, and Ba Shi (45 mins.)

• Aerial silks practice - ground warm-up, splits, fabric warm-up, make IG post of thigh hitch knee hang sequence, work on February sequence (2 hrs.)

 

2/20/2022

• Yoga class - frog pose! (90 mins.)

• Kung Fu practice - Wudang Tai Chi, Hsing-I 5 fists and linking forms (30 mins.)

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2/19/2022

• Training Club (1 hr.)

Wall Walk + Hold x1-2+ :20-:30
Wt Plank x :30
Feet Elevated Glute Bridge x15​

WOD L1 - 3 rounds +116 m completed (partnered with Joan, which was the best part about an otherwise long and grueling WOD)

Partner WOD - You Go, I Go x 30 minutes:
1000M Row
40 2KB Sumo Deadlifts @20kg
40 Sandbag Facing Sprawls
40 Sandbag Front Squats @ 40 lbs.

• Aerials at Joe's - warm-up, try out February sequence on white silks, work on AP tag game sequence (2 hrs.)

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2/18/2022 - sick day

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2/17/2022

• Training Club (1 hr.)

Barbell Push Press, 2x6 reps - worked up to 63 lbs.​

C2B Chin Ups 5 x 4 sets

WOD L2 - completed 16:01

4 Rounds:
12 2DB Floor Press @ 30 lbs.
8 Pull Ups
12 Ball Slams @ 25 lbs.
Run 250 Meters

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2/16/2022

• Aerial silks practice - warm-ups, splits, fabric warm-up, wheel-downs, try to figure out February drop, learn mini-rig version of sequence and begin choreographing (2.5 hrs.)

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2/15/2022

• Training Club (1 hr.)

AMRAP 30 Minutes:
Row 3 Minutes, then -
2KB Complex @ 10 kg x 6 Cycles:
Gorilla Row, L/R
Deadlift
Clean
Push Press
Front Squat​

• Kung Fu practice - Wudang Tai Chi, Hsing-I 5 fists, linking palm form (45 mins.)

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2/14/2022

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

• Aerial silks practice - warm-up, splits work, fabric warm-up, wheel-downs, work on February sequence, make video of outside seatbelt sequence (2.5 hrs.)

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2/13/2022

• Yoga class - did peacock pose for the first time in forever (90 mins.)

• Kung Fu lesson - reviewed Wudang Tai Chi, learned some Chin Na (1 hr.)

 

2/12/2022

• Training Club (1 hr.)

Farmers Carry x 2 Laps @ 20 kg
Yoga Push Ups x 10 + Bear Crawl, Length
Goblet Squats x 5 @ 30 lbs. + Wall Ball Single Shots x 5 @ 10/14 lbs.
Low Plank + Reach x 10-15​

WOD L2 - 4 rounds +33

AMRAP 16 Minutes:
11 Trap Bar Deadlifts @ 120 lbs.
11 Wall Balls @ 10. lbs.
11 Calorie Row
11 Push Ups

• Aerial at Joe's -warm-up, work on outside seatbelt sequence, work on AP February tag game inventing new stuff from sky seat knee hang, work on knee-lock sequence from IG (2.5 hrs.)

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2/11/2022

• Kung Fu practice - warm-up, Wudang Tai Chi, Hsing-I linking form (40 mins.)

• Aerial lesson at Monarca - rope again, definitely not as ouchy on the feet this time (90 mins.)

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2/10/2022

• Training Club (1 hr.)

Barbell Push Press, 6 reps @ 63 lbs.
Mixed Grip Chin Ups, 4x5 reps​

WOD L2 - completed, but it was horrible (my pull-ups are NOT what they used to be and that makes me pretty sad)

Every 2:30 Minutes x 5 Rounds:
10 Pull Ups
9 2DB Front Squats @ 25 lbs.
:45 Bike

• Kung Fu practice (30 mins.)

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2/9/2022

• Kung Fu practice (20 mins.)

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2/8/2022

• Training Club (1 hr.)

LH Trap Bar Deadlift, 3x6 reps - worked up to 140 lbs.​

WOD L2

EMOM 15 Minutes:
1) 12 2DB Bridge Press @ 30 lbs.
2) 8 Goblet Rack Split Squat / leg @ 30 lbs.
3) 15 Ring Rows

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2/7/2022 - rest day

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2/6/2022

• Yoga class (90 mins.)

• Kung Fu lesson - finish learning Wudang Tai Chi form (1 hrs.)

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2/5/2022

• Training Club (1 hr.)

Strength Circuit x 30 Minutes:
SA KB Clean + Press x 5 / arm @ 12 kg
SA KB Front Squats x 5 / arm @ 16 kg
SA KB Parallel Stance Rows x 7 / arm @ 16 kg
Wt Low Plank x :30 @ 30 lbs.

Rest ~60-90 b/t rounds

• Aerials at Joe's - warm-up, try out cartwheel drop variations, outside seatbelt sequence, single-strand arm-wrap poses (2.5 hrs.)

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2/4/2022

• Kung Fu review - Wudang Tai Chi (20 mins.)

• Aerial Rope class at Monarca - lots of basics, some momentum (only my second time doing rope) (90 mins.)

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2/3/2022

• Training Club (1 hr.)

Clean Deadlift & Shrug + Muscle Clean + RDL,
1+2+4 reps - worked up to 73 lbs.​

WOD L1 

Alternating EMOM 20 Minutes:
1) :40 Assault Bike
2) 10 Goblet Clean + Squat @ 16 kg
3) 15 Ball Slams @ 25 lbs.
4) 25 Kettlebell Swings @ 16 kg
5) Rest

• Kung Fu review - Wudang Tai Chi (20 mins.)

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2/2/2022

• Aerial silks practice - warm-ups, splits, fabric warm-up, work on February sequence, work on outside seatbelt sequence again and again, but never quite right (2.5 hrs.)

• Kung Fu practice - Wudang Tai Chi (20 mins.)

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2/1/2022​

• Training Club (1 hr.)

WOD L1 - 25:20 completed

10 Rounds:
16 Alternating Lunges
10 Burpee Sprawls
4 Sandbag Shoulders @ 40 lbs.
Row 1 Minute

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