[Clint Chevalier]

60 Min.

PM Practice: Siu Nim Tao: 5 x Start to Finish, Against Wall, 5 min.

Mook Jong: 4 x 10, 20 & 30. Slow Speed, Refinement.

5th Energy: 10 x Slow Speed.

[Deb McCaffery]

42 minutes tonight.

15 min – warm-ups, stretches, squats, leg raises.

6 min – SNL against door jam with block still focusing on relaxation. Getting there!

10 min – Chum Kiu through R lan, L chamber.

3 min – Mook Jong – tonight was really just reps.

8 min – Chain punches with 4-direction footwork. I think where my confusion is coming from is that I “think” that I can’t (or shouldn’t) be moving the weighted leg. I should be moving the unweighted (or lesser weighted) leg. It’s a dancer thing. I’ll work on it!

[Josh]

4-6-26

70-minute Practice

25-minute PT/Warmup/Weigh Training

10-minute Siu Nim Tao (No Wall or Block)

3x Chum Kiu (Focusing on pivots and keeping weight in appropriate place and staying on the same line)

2x Sil Lin Di Das

3-minute 1-2-1 Drill

Slow #10 and #20 on Dummy

120 BPM several rounds through A/B Sides of #10 and #20.

[Clint Chevalier]

60 Min.

PM Practice: Siu Nim Tao: 4 x Start to Finish, Against Wall, 5 min.

Mook Jong: 5 x 10, 20 & 30. Slow Speed, Refinement.

5th Energy: 10 x Slow Speed.

[Deb McCaffery]

48 minutes tonight.

15 min – Warm-ups, stretches squats, leg raises.

8 min – one slow SNT against door jam with block. Still focusing on relaxing. Noticing a lot of improvement with ting yiu and my neck muscles! Yay!

10 min – Chum Kiu through R lan sao, L chamber.

5 min – Mook Jong in the air different speeds. Going pretty well except sometimes I forget if I just did part A or part B!

10 min – Chain punches with 4-direction footwork. Going better. Not overthinking which foot is weighted….”over analysis leads to paralysis”, right?

[Josh]

4-7-26

65-minute practice

25-minute warmup, strength training, and PT

10-minute Siu Nim Tao

4-minute Sil Lin Di Das

4-minute 1-2-1 drill

3x Chum Kiu normal speed

Chum Kiu today was really great! I felt like I was hitting the whole form correctly!

5x #10 and #20 @ 120 BPM

2-minute bong wu tan da drill

[Clint Chevalier]

60 Min.

PM Practice: Siu Nim Tao: 4 x Start to Finish, Against Wall, 5 min.

Mook Jong: 5 x 10, 20 & 30. Moderate Speed, Refinement.

5th Energy: 10 x Moderate Speed.

[Deb McCaffery]

50 minutes tonight.

15 min – warm-ups, stretches, squats, leg raises.

8 min – one slow SNT against door jam with block. Relaxing is getting much better. Neck hardly bothers me at all. Still have an issue with my left heel coming up though.

10 min – Chum Kiu reps through R lan sao, L chamber.

5 min – Mook Jong #10 reps.

10 min – Chain punches with 4-direction footwork.

2 min – 1-2-1 drill.

[Josh]

Practice for 04-08-26:

70-minute practice

25-minute warmup, strength training, and PT

12-minute Siu Nim Tao (New PR!)

5-minute Sil Lin Di Das

3x Chum Kiu Full Form Slow for refinement

5-minute 1-2-1 Drill

5X #10 and #20 on the dummy first 2 are very slow for refinement and then speed p to 120 BPM

2-minute bong wu tan da drill.

Feeling really good this week. Knee is doing much better due to the stabilizer brace I am using.

[Clint Chevalier]

60 Min.

PM Practice: Siu Nim Tao: 4 x Start to Finish, Against Wall, 5 min.

Mook Jong: 4 x 10, 20 & 30. Moderate Speed, Refinement.

5th Energy: 10 x Moderate Speed.

[Deb McCaffery]

42 minutes tonight.

15 min – warm-ups, stretches, squats, leg raises.

9 min – one slow SLT against a door jam with block. Lots of room for improvement on Ting Yiu today. Hips kept coming forward.

12 min – Chum Kiu through R lan sao, L chamber.

3 min – Mook Jong in the air.

3 min – Chain punches in 4-directions. Need to focus more on weighting the back foot.

[Josh]

04-09-26

70-minute practice

25-minute warmup, strength training, and PT

10-minute Siu Nim Tao

4-minute Sil Lin Di Das

2-minute Chain Punch Square Drill

2-minute 1-2-1 drill

10-minute Mook Jong #10 Slow and Fast #20 Slow and Fast.

3x Chum Kiu 1x very slow to refine and 2x normal speed.

Need to refine the Chum Kiu even more. I feel like I am a bit sloppy on the final section.

[Clint Chevalier]

60 Min.

PM Practice: Siu Nim Tao: 5 x Start to Finish, Against Wall, 5 min.

Mook Jong: 4 x 10, 20 & 30. Moderate Speed, Refinement.

5th Energy: 10 x Moderate Speed.

[Deb McCaffery]

54 minutes tonight.

13 min – warm-ups, stretches, squats, leg raises.

10 min – one slow SNT against door jam with block.

10 min – Chum kiu through R lan, L chamber. 5 min – Mook Jong #10 in the air.

5 min – Chain punches with 4 direction footwork. Not so sure I’m doing this correctly.

5 min – 1-2-1 drill – regular then did tan das on the forward moves. Also did the footwork in an arc as if doing it around the Mook Jong.

6 min – Sil Lin Di Da

[Josh]

04-10-26

70-minute Practice

25-minute warmup, strength training, and PT

10-minute Siu Nim Tao

5-minute Sil Lin Di Das (1-minute per movement)

3x Chum Kiu 1x slow for refinement and 2x normal speed.

2-minute practice of Hoi Ma. My head has been popping up a tiny bit during the first foot movement.

5x #10 and #20 A&B sides 2x very slow and methodical to refine and 3x at 120BPM “Slow is fast and fast is smooth”

4-minute 1-2-1 drill.

2-minute Chain Punches side to side

2-minute Bong Wu Tan Da on the dummy.

Great sweat this morning. Still fighting my knee injury, but the stabilizing brace has been a godsend.