[Clint Chevalier]

60 Min.

PM Practice: Siu Nim Tao: 2 x Moderate Speed. Start to Finish.

Mook Jong:2 x 10, 20 & 30. Refinement.

Chum Kiu: 2 x Slow, Refinment

Sil Lin Di Das: 5 x Each,

Chain Punch: 50 x Slow to Moderate Speed

5 Energies 5 x Lt and Rt sides, Moderate Speed

[Deb McCaffery]

51 minutes tonight.

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

10 min – one slow SNT. No door jam or block.

15 min – Chum Kiu through L pierce, double chamber.

6 min – Mook Jong, just #20 moves 11-24.

5 min – chain punches + 4 direction footwork.

[Josh]

4-29-26

60-minute practice

30-minute warmup and strength training

5-minute SNT on the wall with the block Relaxed and focused. (Spine pops off the wall a bit, but I am reducing the length of the form so I can refine the moement and keep my shoulders back and down.

3x Chum Kiu

10x #30 on the dummy

3x #10 and #20

Sil Lin Di Das on Wall bags

1-2-1 Drill

[Clint Chevalier]

60 Min.

PM Practice: Siu Nim Tao: 2 x Moderate Speed. Start to Finish.

Mook Jong: 3 x 10, 20 & 30. Refinement.

Chum Kiu: 2 x Slow, Refinment

Sil Lin Di Das: 5 x Each,

Chain Punch: 50 x Slow to Moderate Speed

5 Energies 5 x Lt and Rt sides, Moderate Speed

[Gary]

L3W9 day3

stretch routine; 1xSNT @8mins; 1xCK; 1XBJ s1+2; MJ #010-#030 @60bpm 15mins; 30xSwitching kiu sao drill

[Deb McCaffery]

52 minutes tonight.

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

7 min – one slow SNT against door jam with block- focused on shoulders back and down because of a training floor ask from Josh. Noticed that if I had Ting Yiu and REALLY engaged my core it was “easier” to keep my shoulders back and down. I did struggle with trying to do AND HOLD all of them at once, though. A lot of correcting going on there.

16 min – Chum Kiu through the L pierce, double chamber. Getting the hang of it.

16 min – Mook Jong #10 and #20 through move 24. Making progress.

[Josh]

4-30-26

60-minute practice

20-minute warmup and strength training

5-minute Siu Nim Tao on the wall with the block (Each time shoulders came forward I made sure they went right back. Trying really hard to keep back aligned on door jam)

3x Chum Kiu 10x

#30 on the Dummy (The rolling is a little confusing and I am re-watching videos to get this right)

#10 and #20 on the Dummy Multiple rounds a & B sides

1-2-1 Drill

Sil Lin Di Das

[Clint Chevalier]

60 Min.

PM Practice: Started Course 3 again. Course 4 Not ready

Siu Nim Tao: 2 x refienment.

Mook Jong: 3 x 10. Refinement.

Chum Kiu: 2 x Slow, Refinment

Sil Lin Di Das: 5 x Each,

Chain Punch: 50 x Slow to Moderate Speed

5 Energies 5 x Lt and Rt sides, Moderate Speed

[Deb McCaffery]

60 minutes tonight.

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

6 min – block but no wall tonight.

20 min – Chum Kiu through L pierce, double chamber. Did in 8 directions to help avoid orientation.

17 min – Mook Jong #10 and #20. Got to actually work it on a wooden dummy tonight. So cool!

3 min (to round out the hour) – chain punches. 🙂

[Gary]

90 mins total in parts through the day.

stretch routine; dan chi sao A+B L+R 15mins; poon sao 15mins

L3W9 day3: 1xSNT @8mins; 1xCK; 1XBJ s1+2; MJ #010-#030 @60bpm 15mins; 30xSwitching kiu sao drill

[Josh]

05-01-26

60-minute Practice

20-minute warmup and strength training

5-minute Siu Nim Tao (Wall and Block) Trying to be mindful of my shoulders. It is not perfect, but seems to be getting better.

3x Chum Kiu

10X #30

4x each #10 and #20

4-minute 1-2-1 drill

[Clint Chevalier]

60 Min.

PM Practice:Siu Nim Tao: 2 x refienment.

Mook Jong: 3 x 10. Refinement.

Chum Kiu: 2 x Slow, Refinment

Sil Lin Di Das: 5 x Each,

Chain Punch: 50 x Slow to Moderate Speed

5 Energies 5 x Lt and Rt sides, Moderate Speed

[Deb McCaffery]

60 minutes tonight.

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

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

20 min – Chum Kiu through L pierce, double chamber.

10 – Mook Jong #10 and #20.

2 min – chain punching with 4-direction footwork.

3 min – chang wu, bil wu, chang bil strikes.

[Gary]

60min L3W9 day5

stretch routine; 1xSNT @11mins; 1xCK; 1XBJ s1+2; MJ #010-#030 @60bpm 12mins; 30xSwitching kiu sao drill

[Clint Chevalier]

60 Min.

PM Practice:Siu Nim Tao: 2 x refienment.

Mook Jong: 3 x 10,20 & 30. Refinement.

Chum Kiu: 2 x Slow, Refinment

Sil Lin Di Das: 5 x Each

Chain Punch: 50 x Slow , Moderate Speed

5 Energies 5 x Lt and Rt sides.