STRIKE, BEND, LIFT, & FLY

3/31/2022

• Aerial silks practice - warm up, splits, fabric warm-up, make final video of March sequence, try out IG sequence, begin work on April sequence (2 hrs.)

• Kung Fu practice - Hsing-I forms (30 mins.)

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3/30/2022

• Training Club (1 hr.)

Thruster + Push Press, 3+2 Reps​

Toes To Bar x 4 Sets

WOD L1 (this was brutal, really no rest)

EMOM 14 Minutes:
5 2DB Thrusters @ 25 lbs.
:30 Jump Rope - Speed Singles

• Aerial silks practice - splits warm-up, fabric warm-up, work on final video of March sequence, cool-down (1.75 hrs.)

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3/29/2022

• Recovery work-out video (40 Mins.)

• Kung Fu practice - Yang 85, Hsing-I Lian Chuan (30 mins.)

 

3/28/2022

• Training Club (1 hr.)

Back Squat, 5-5-5 Reps x2 @ 103 lbs.
Wt. Chin Ups x 5​ @ 10 lbs.

WOD L1 - 13:31 completed

4 Rounds:
10 Ball Slams @ 25 lbs.
12 2DB Floor Press @ 25 lbs.
12 Cal Row
Rest 1:1

• Aerial silks practice - warm-up, make video of behind-the-back into front balance into repeating drop, figure out how to create slack bubble for ankle hang in March sequence, cool-down (1.5 hrs.)

• Kung Fu practice - Yang Tai Chi 85, Hsing-I Lian Chuan (30 mins.)

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3/27/2022

• Yoga class (90 mins.)

• Kung Fu lesson - learn more Hsing-I Lian Chuan (1 hr.)

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3/26/2022

• Aerials at Joe's - warm-up, work on behind the back sequence, work on March challenge sequence, improv session (2.5 hrs.)

• Kung Fu practice - review Hsing-I forms (45 mins.)

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3/25/2022

• Kung Fu practice -  Yang Tai Chi 85, Hsing-I forms, review Wudang Tai Chi (1 hr.)

• Aerial rope/silks class - climbs, beats, "coochie crusher" drop, outside seatbelt drop, conditioning (90 mins.)

 

3/24/2022

• Training Club (1 hr.)

Hang Dumbbell Power Snatch x 4 / arm @ 25/30 lbs.
Wall Ball Single Shots x 6 reps @ 10/14 lbs.
L-Hang x Max​

WOD L1 

EMOM 20 Minutes:
1) 16 Empty Barbell Thrusters @ 33 lbs.
2) 12 Hang Dumbbell Snatches @ 25 lbs.
3) 1:00 Single Unders
4) Rest

• Kung Fu practice - Yang 85 review and learning a bit more, Hsing-I forms, Wudang Tai Chi review (1.5 hrs.)

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3/23/2022

• Aerial silks practice - warm-up, splits, fabric warm-up, make IG video of thigh wheel-down, practice behind-the-back hold into front balance, work on March sequence (2.5 hrs.)

 

3//22/2022

• Training Club (1 hr.)

Thruster + Push Press, 3+3 reps - worked up to 58 lbs.
Band Pressdowns x 15 reps

WOD L1 - this wasn't too bad, actually

Alternating EMOM 16 Minutes:
1) Muscle Clean + Push Press + Front Squat, 3+3+3 @ 55 lbs.
2) :30 Assault Bike

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3/21/2022

• Aerial silks practice - warm-up, splits, fabric warm-up, relearn behind-the-back to front balance into thread-through drops, work on March sequence, cool-down (2 hrs.)

• Kung Fu practice - review and learn more Yang 85 (20 mins.)

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3/20/2022

• Kung Fu practice - Yang 85 and Hsing-I forms (45 mins.)

• Aerial silks practice - warm-up, splits, fabric warm-up, make IG video of thigh wheel-down, work on March sequence (2 hrs.)

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3/19/2022

• Training Club (1 hr.)

4 Rounds: (partner WOD)
Run 300m
30 Burpee Sprawls
30 Barbell Thrusters @ 33 lbs.​

• post-WOD flexibility (20 mins.)

• Aerials at Joe's - warm-up, thigh wheel-down, work on March sequence (2.5 hrs.)

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3/18/2022

• Kung Fu practice - warm-ups, Yang 85, Hsing-I  forms (1 hr.)

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3/17/2022

• Training Club (1 hr.)

• Kung Fu practice - Yang 85, Hsing-I Liang Chuan and Za Shir Chui (30 mins.)

 

3/16/2022

• Aerial silks practice - warm-up, splits, fabric warm-up, work on March sequence (1.5 hrs.)

• Kung Fu practice - review and learn more of Yang 85, Hsing-I Lian Chuan and Za Shir Chui (45 mins.)

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3/15/2022

• Training Club (1 hr.)

Thruster + Push Press, 3+3 reps - worked up to 58 lbs.
Box Jumps Practice​

WOD L1 - 32 rounds completed (20 by myself)

Partner AMRAP 15 Minutes:
Partner A) 2KB Complex: @ 10 kg
Gorilla Row, L/R
2 Deadlift
Dead Clean + 2 Push Press, L/R
2 2KB Front Squat
Partner B) Run 300 Meters

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3/14/2022

• Aerial silks practice - warm-up, splits, fabric warm-up, make final video of March make-up sequence (with the orange pants!), cool-down (2 hrs.)

• Kung Fu practice - Hsing-I Lian Chaun and Za Shir Chui forms (30 mins.)

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3/13/2022

• Kung Fu practice - Wudang Tai Chi, all Hsing-I forms (45 mins.)

• Kung Fu lesson - review all Hsing-I forms, begin relearning Lian Chuan form (1 hr.)

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3/12/2022

• Training Club (1 hr.)

WOD L2 - 6 rounds completed​

Strength Circuit x 30 Minutes:
Wall Walk + Hold, 3x 1+:5-:10
DB Renegade Rows x 12 reps @ 25 lbs.
KB Power Swings x 8 Reps at 24 kg
DB Goblet Squat x 15 reps @ 30-40 lbs.
Rest ~60-90 b/t rounds

• Aerials at Joe's - warm-up, work on March sequence, relearn Georgia roll-around (2.5 hrs.)

 

3/11/2022

• Aerial silks practice - warm-up, splits, fabric warm-up, work on make-up sequence (hoped to get final video, but not quite there) (2 hrs.)

• Kung Fu practice - Yang 85, relearn Za Shir Chui, review other Hsing-I forms (40 mins.)

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3/10/2022

• Aerial silks practice - warm-up, splits, fabric warm-up, work on March sequence (finally figured out split move, but still not getting the ankle hang), work on make-up sequence

• Kung Fu practice - learn Yang 85 form, relearn Hsing-I Za Shir Chui (1 hr.)

 

3/9/2022

• Kung Fu practice - warm-up, learn Yang 85 form, relearn Hsing-I Za Shir Chui (1 hr.)

 

3/8/2022

• Aerial silks practice - warm-up, splits, fabric warm-up, work on make-up sequence, make video of fast version of knee-lock sequence (2.5 hrs.)

• Kung Fu practice - relearning Za Shir Chui, learning Yang 85 form (45 mins.)

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3/7/2022

• Aerial silks practice - warm-up, splits, fabric warm-up, work on knee-lock sequence, work on make-up sequence (2.5 hrs.)

• Kung Fu practice - Hsing-I forms and relearning Za Shir Chui, learn Yang 85 form (45 mins.)

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3/6/2022

• Kung Fu practice - warm-up, Hsing-I forms, Wudang Tai Chi (45 mins.)

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3/5/2022

• Training Club (1 hr.)

WOD L1 - 4 rounds +row completed​

Partner WOD - "You Go, I Go" x 30 Minutes:
40 Cal Row
40 Ball Slams (10's) @ 25 lbs.
40 Kettlebell Swings (10's) @ 20/24 kg
30 Sprawl Step Ups (alternate)

• Post-WOD flexibility (20 mins.)

• Aerials at Joe's - fabric warm-up. work on make-up sequence, work on March sequence (2 hrs.)

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3/4/2022

• Aerial silks practice - warm-up. splits stuff, fabric warm-up, wheel-downs, back balance, work on make-up sequence (2 hrs.)

• Aerial rope/silks class - beats stuff (including thriller beats), body wheel-downs on rope and silks, thigh wheel-downs, thigh wrap drop (90 mins.)

 

3/3/2022

• Training Club (1 hr.)

LH Trap Bar Deadlift, 6RM - worked up to 140 lbs.
See-Saw Press, 4x10 reps @ 20 lbs.

WOD L1  - completed in 13:21

4 Rounds:
7 SA KB Thrusters / arm @ 12 kg
7 Ring Rows
7 No Jump Burpees
Row 300 Meters

• MASSAGE (2 hrs.)

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3/2/2022

• Aerial silks practice - warm-ups, splits, fabric warm-up, whell-downs, back balance, work on March make-up sequence (the loop splits were very frustrating and the whole sequence uses soooo much grip) (2.5 hrs.)

• Yoga class (90 mins.)

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3/1/2022​

• Training Club (1 hr.)

Front Squats, 6RM - worked up to 93 lbs.
KB RDL x 6 reps @ 24/28 kg

WOD L1 - 10:30?  (I have forgotten what it was exactly)

15 Rounds For Time:
4 Sandbag Shoulders @ 40 lbs.
6 Ball Slams @ 25 lbs.
8 Air Squats

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

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