Reflections on a Life in Training
TRAINING DIARY - APRIL 2022
4/30/2022
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Kung Fu practice - Hsing I Liang Chuan and Za Shir Chui (40 mins.)
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Aerials at Joe's - warm-up, practice Fly Girl sequence, work on zig-zag set-up into belay, figure out Aerial Fit cupid to wheel-down sequence (2.5 hrs.)
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4/29/2022​
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Aerial silks practice - warm-up, splits, make final video of April challenge (1.5 hrs.)
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Kung Fu practice - Hsing-I Lian Chuan, Tai Chi 85 (30 mins.)
4/28/2022
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Kung Fu practice - Hsing-I Lian Chuan, Tai Chi 85 (30 mins.)
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Aerial silks practice - warm-up, splits, fabric warm-up, work on April challenge sequence (2 hrs.)
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4/27/2022
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Kung Fu practice - warm-up, Hsing-I Lian Chuan, Tai Chi 85 (45 mins.)
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Training Club (1 hr.)
Sumo Deadlift, 3-3-3 reps @ 143 lbs.
Tempo HE Push Ups (:01 top/bottom) x 5 Sets
WOD L1 - 7:09 completed
5 Rounds, For Time:
75 Single Unders
15 Anchored Sit Ups
10 Ball Slams @ 25 lbs.
4/26/2022
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Kung Fu practice - warm-up, Hsing-I LIan Chuan, Tai Chi 85 (45 mins.)
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Aerial silks practice - warm-up, cross loop climb, IG sequence from flying girl, zig-zag set up and discovered new belay (2 hrs.)
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4/25/2022
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Kung Fu practice - warm-up, Hsing-I LIan Chuan, Tai Chi 85 (45 mins.)
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Aerial silks practice - warm-up, splits, cross loop climb, try out split silks arm-up split move, figure out IG sequence from flying girl, cool-down (2 hrs.)
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4/24/2022
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Aerial silks practice - warm-up, splits, make IG post of repeating flips sequence, work on April challenge sequence, cool-down (2.25 hrs.)
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4/23/2022 - work travel
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4/22/2022 - work travel
4/21/2022
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Training Club (1 hr.)
Sumo Deadlift, 3x3 reps @ 123 lbs.
Tempo HE Push Ups (:01 top/bottom) x 5 sets​
WOD L2 - 5 rounds completed
AMRAP 13 Minutes:
Run 200 Meters
6 2KB Suitcase Deadlifts @ 20 kg
5 Toes To Bar
10 Push Ups
15 Air Squats
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4/20/2022
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Aerial silks practice - warm-up, splits, loop climb, flips sequence, April challenge sequence (2.5 hrs.)
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4/19/2022
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Training Club (1 hr.)
Barbell Thrusters x 5 reps - worked up to 68 lbs.
Box Jumps x 3-5 reps​
WOD L1 - 14:27
2 Rounds:
Row 24 Cals
15 SA DB Clean & Jerks @ 30 lbs.
40 Step Ups
40 Kettlebell Swings @ 20 kg
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Aerials silks practice - warm-up, splits, April challenge sequence, flips sequence, cool-down (2 hrs.)
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4/18/2022
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Aerial silks practice - warm-up, splits, fabric warm-up, April challenge sequence (2.25 hrs.)
4/17/2022
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Yoga class (90 mins.)
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4/16/2022
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Training Club (1 hr.)
See-Saw Floor Press x 20 @ 25 lbs.
Suitcase Deadlift + Carry x 8 + 1 Lap @ 20 kg
Unloaded Sled Sprints x 50M
WOD (unscored)
For 25-30 Minutes:
12 2DB Floor Press @ 25 lbs.
12 Suitcase Deadlifts @ 20 kg
Sled Push x 50M unloaded/+10 lbs.
Rest ~90 seconds b/t rounds
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Aerials at Joe's - warm-up, work on April sequence, work on knee lock stuff (2.25 hrs.)
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4/15/2022
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Aerial silks practice - warm-up, splits, work on April sequence, make IG video of shapes from OHH (2.25 hrs.)
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Kung Fu practice - Hsing-I Lian Chuan (40 mins.)
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4/14/2022
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Training Club (1 hr.)
SN Push Press + Pause Overhead Squat, 2+3 Reps - worked up to 45 lbs.
Toes To Bar Practice x 4 sets
WOD L2 - completed 1 ball slam
AMRAP 15 Minutes:
400M Run
50 Wall Balls @ 10 lbs.
40 Dumbbell Power Snatches @ 30 lbs.
30 Toes To Bar
15 Cal Bike
10 Box Step-Ups
In the time remaining, Max Ball Slams @ 25 lbs.
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Silks class at Monarca - had a lot of fun working on movement quality in a class setting until I got stuck in a humiliating tangle at the end (90 mins.)
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4/13/2022
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Kung Fu practice - warm-up, teaching Wudang Tai Chi to Abby (1 hr.)
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4/12/2022
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Training Club (1 hr.)
SA DB Push Press x 7 / arm - worked up to 35 lbs.
Parallel Stance SA DB Rows 7 / arm - worked up to 35 lbs.
Reaching Deadbugs x 15​
WOD L1
Alternating EMOM 20 Minutes:
1) :40 Row
2) :40 Burpee Sprawls
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Aerial silks practice - warm-up, splits, work on April sequence, work on knee-lock stuff (2 hrs.)
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4/11/2022
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Aerial silks practice - warm-up, work on knee-lock stuff (2.5 hrs.)
4/10/2022
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Yoga class (90 mins.)
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Kung Fu lesson - learn final part of Hsing-I Lian Chuan (1 hr.)
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4/9/2022
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Aerials at Joe's - warm-up, cross-loop climb, figure out Jill B. sequence with flips, work on April sequence (2.5 hrs.)
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4/8/2022
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Training Club (1 hr.)
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Aerial silks practice - warm-up, work on sequence combining shoofly move and hip-key slack bubble, cool-down (2.25 hrs.)
4/7/2022
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MASSAGE (2 hrs.)
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4/6/2022
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Training Club (1 hr.)
Sumo Deadlift, 5RM - worked up to 143 lbs.
Deficit Push Ups x 4 Sets​
WOD - 3 rounds completed
For ~10 Minutes:
Wt Plank x :30 @ 40 lbs.
Ring Rows x 10
SA DB Press x 6 / arm @ 25 lbs.
Cross Carry x 2 Laps [Rack/Suitcase] @ 12/20 kg
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Kung Fu practice - Hsing-I Lian Chuan, Tai Chi 24 (30 mins.)
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Aerial silks practice - warm-up, hip-key slack bubble, April sequence (1.5 hrs.)
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4/5/2022
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Aerial silks practice, warm-up, splits, fabric warm-up, hip-key slack bubble, shoo-fly, April sequence (2 hrs.)
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Kung Fu practice - Yang Tai Chi 85, Hsing-I Lian Chuan (30 mins.)
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4/4/2022
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Training Club (1 hr.)
Back Squat, 5RM - worked up to 108 lbs.
Toes To Bar Practice x 4 Sets​
WOD L2 - 4 rounds
For 10 Minutes:
Box Jumps x 5
KB Power Swings x 8 @ 24 kg
Goblet Rack Step Ups x 8 / leg @ 25 lbs.
Reaching Deadbug x 15 @ 25 lbs.
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Aerial silks practice - warm-up, hip-key slack bubble, work on April sequence, experiment with silks hung from lyra (2 hrs.)
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4/3/2022
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Yoga class (90 mins.)
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4/2/2022
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Aerial at Joe's - warm-ups, work on April sequence, hip-key entry to salto (2.25 hrs.)
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Kung Fu practice - review Hsing-I forms (30 mins.)
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4/1/2022​
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Training Club (1 hr.)
2KB Rack Walking Lunges x 20 reps @ 10/12 kg
Gorilla Rows x 20 reps @ 10/12 kg
Wt Plank x :30 @ 45 lbs.
WOD L2 - 11:13 completed (this hurt soooo bad)
For Time:
21-18-15-12-9-6-3
Push Ups
Dumbbell Snatches (total) @ 25 lbs.
Goblet Squats @ 25 lbs.
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Rope/Fabric class - learned shoo-fly move, learned hip-key entry to salto (90 mins.)
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