[Chris Villareal]

50 minutes today

Stretched and warmed up-I did Siu Nim Tao twice then followed up with Chum Kiu twice (balance much better)-Practiced the Mook Jong #10,& #20 twice- Did Mook Jong #30 5X’s @ 60BPM-practiced the 1-2-1 (three min drill)-step and punch drill-did the front, back and side kick drill on the bag practiced the chain, pak, tan, bil, bong, boat punch drill on heavy bag, 5 energies practice

[Clint Chevalier]

60 Min.

PM Practice: Siu Nim Tao: 4 x Moderate Speed. Start to Finish.

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

1 – 5 Energy: 10 x Moderate Speed.

[Deb McCaffery]

45 minutes tonight.

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

20 min – SNT. Did 2 reps not super slow, no door jam and no block. Then went to the door jam with the block. Started twice and messed them up and had to start over. Third time was the charm.

10 min – Chum Kiu through pierce/wu and double chamber.

5 min – Mook Jong #10 and first 10 moves of #20. Going okay.

[Josh]

4-15-26

70-minute practice

25-minute warmup, strength training, and PT

10-minute Siu Nim Tao (With wall and block)

3x Chum Kiu (2x very slow for refinement and 1x normal speed)

Dummy work #10 and #20 several times 3 very slow for refinement and several fast, incorporating refinements

4-minute Sil Lin Di Das

4-minute 1-2-1

2-minute moving chain punches

Feeling even better today. Refinement on the Chum Kiu has been tough, but I am balancing much better today than last week.

[Deb McCaffery]

32 minutes tonight.

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

9 min – one slow SLT. Went better than yesterday!

8 min – Chum Kiu through R pierce double chamber. Getting smoother. 🙂

3 min – Mook Jong #10 and first 10 moves of #20. Getting better. All in all a good practice tonight albeit a brief one.

[Josh]

4-16-26

70-minute practice

25-minute warmup, strength training, and PT

10-minute Siu Nim Tao (with Wall and Block) (I need to work harder on Ting Yiu, I can tell I am not rooting properly 100% of the time)

4-minute Sil Lin Di Das (300 punches)

4-minute 1-2-1 Drill

2-minute Bong Wu Tan Da Drill

5x #10 and #20 @ 120 BPM Both A and B Side. 2x very slow for refinement (Ting Yiu needs work here too.)

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

[Clint Chevalier]

60 Min.

PM Practice: Siu Nim Tao: 4 x Moderate Speed. Start to Finish.

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

1 – 5 Energy: 10 x Moderate Speed.

[Deb McCaffery]

47 minutes tonight.

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

10 min – one slow SNT against door jam with block. Had trouble keeping my chin back tonight. Made some of my neck muscles hurt again.

10 min – Chum Kiu through R pierce, double chamber. Going pretty well.

15 min – Mook Jong #10 and first 10 moves of #20. Actually got to do reps on the wooden dummy tonight. So nice to be able to make contact. Didn’t rush through. Went more for smooth.

[Gary]

1hr: regular stretch routine, wall bag for 15mins need to work on glutes and lats to stabilize my center, 1xSNT fast and another slow need to improve my independence, poon sao with dummy spring arms – getting this to flow a lot better recently

[Clint Chevalier]

60 Min.

AM Practice: Siu Nim Tao: 4 x Moderate Speed. Start to Finish.

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

Chain Punch: 20 x Moderate Speed.

1 – 5 Energy: 10 x Moderate Speed.

[Deb McCaffery]

50 minutes tonight.

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

9 min – one slow SNT against door jam with block. Chin was creeping forward again tonight, but not as much as yesterday.

13 min – Chum Kiu through R pierce and double chamber. Did 10 reps slowly so I could focus on refining each move.

6 min – Mook Jong #10 and first 10 moves of #20. Did reps slowly with a goal of smooth flow.

7 min – Sil Lin Di Da – did 50 each of the 5 different sets. Focused on proper transitioning when pivoting (going through YJKYM between the Doi Gok Mas) and also on ensuring my techniques were coming forward and on the center line. Goang Da seemed to be the one I’ll need to pay a lot more attention to. The rest went pretty well.

[Clint Chevalier]

60 Min.

AM Practice: Siu Nim Tao: 4 x Moderate Speed. Start to Finish.

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

Chain Punch: 20 x Moderate Spee

5 Energies 5 x Lt and Rt sides, Moderate Speed

[Gary]

PM practice, working on BJ s2 for L3W8

full stretch routine; 1xSNT @2mins; 1xSNT@12mins; 1xBJ so far, repeated start of s2 quite a few times; 1xMJ #010-#030 straight through, focussed on footwork; poon sao with dummy spring arms.

I’m noticing that I need to keep correcting my toes inward for KYM, and that I’m not extending my elbows enough.

[Deb McCaffery]

52 minutes tonight.

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

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

18 min – Chum Kiu reps through pierce, double chamber,

4 min – Mook Jong #10 + first ten moves of #20,

3 min – 1-2-1 drill regular footwork, footwork on a curve and changing last two punches on each side to tan da’s.

3 min – chain punches with 4-direction footwork.

Pretty decent practice tonight. 🙂

[Clint Chevalier]

60 Min.

PM Practice: Siu Nim Tao: 4 x Moderate Speed. Start to Finish.

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

Chain Punch: 20 x Moderate Speed

5 Energies 5 x Lt and Rt sides, Moderate Speed