[Clint Chevalier]

60 Min. L3 W2

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

Mook Jong: 2 x 10,20 & 30.

Chum Kiu: 2 x Slow,

Sil Lin Di Das: 5 x Each

Chain Punch 4 Dir: 5 x Moderate Speed

Chain Punches: 50 x Moderate to Fast

[Deb McCaffery]

60 minutes tonight.

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

7 min – SNT against door jam with block.

16 min – Chum Kiu reps through L pierce, double chamber.

5 min – diagonal kicks, 60 each leg.

15 min – Mook Jong #10 and #20.

3 min – chain punches with 4-direction footwork.

[Gary]

20 mins before bed tonight

1xSNT@6min; 1xCK@4min; 10xBJs3; turning punch to rising punch x10 each side

[Clint Chevalier]

60 Min. L3 W3

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

Mook Jong: 2 x 10,20 & 30. 60 BPM

Chum Kiu: 2 x Slow,

Sil Lin Di Das: 5 x Each

Chain Punch 4 Dir: 5 x Moderate Speed

Chain Punches: 50 x Moderate to Fast

[Deb McCaffery]

60 minutes tonight.

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

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

17 min – Chum Kiu reps through L pierce, double chamber.

7 Min – diagonal kicks – 60 each leg. Reps were alternating L and R MJ #20 moves 13-16 and 20-23.

12 min – Mook Jong reps in the air #10 and #20.

[Clint Chevalier]

60 Min. L3 W3

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

Mook Jong: 2 x 10,20 & 30. 60 BPM

Chum Kiu: 3 x Slow,

Chain Punch 4 Dir: 5 x Moderate Speed

Chain Punches: 50 x Moderate to Fast

[Deb McCaffery]

50 minutes tonight.

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

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

16 min – Chum Kiu reps through L pierce, double chamber.

6 min – boang gerk, 60 kicks L & R (Mook Jong moves 13-16 and 20-23).

6 min – Mook Jong reps #10 and #20.

[Josh]

5-11-24

75 Minute Practice

Back in the mix from a week of resting the knee and doing very light PT and strength training, but no WC

30-minute Warmup and Strength Training – All Sifu’s Warmups, plus Lat Pull Downs, Lat Rows, Lat Plank for 60 seconds, goblet squats, wall sit for 3 minutes, and single leg squats

5-minute Siu Nim Tao (With Wall and Block) I put a ton of focus on putting my mind in my elbows and doing my best to maintain posture and shoulders back and down.

Sil Lin Di Das 200 strikes on Wall bag

4-minute 1-2-1 drill

3x Chum Kiu Slow and deliberate focusing on posture. I was able to hold my kicks very well today!

Dummy #10, #20 5x of each at 120 BPM

Dummy #30 A & B sides 5x each moving slow for refinement.

2-minute Forearm Conditioning on Dummy

100 Strikes Fist Conditioning on Dummy pad

Great to be back after a week’s hiatus. I will say that my knee feels absolutely fantastic! Plus, I got a new knee brace that is working much better than the one I had in the early 2000s.

[Deb McCaffery]

Welcome back! Sounds like you are doing great! 🙂

[Clint Chevalier]

60 Min. L3 W3

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

Mook Jong: 2 x 10,20 & 30. 60 BPM

Chum Kiu: 2 x Slow,

Chain Punch 4 Dir: 5 x Slow to Moderate Speed

Chain Punches: 50 x Moderate to Fast

[Deb McCaffery]

60 minutes tonight.

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

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

19 min – Chum Kiu completing section 2.

12 min – Mook Jong rep’d all of #20.

7 min – bong wu tan da.

[Gary]

2hrs small group partner training

stretch routine; 1xSNT@8mins; 4 directions footwork; 4 directions with punching; x-step footwork; x-step drill with bil sau; chung choi with entry; hi pak drill; mid pak drill; gum sao drill; goang sao drill; 20 mins luk sao to finish

[Josh]

5-12-26

60-minute practice

20-minute warmup and PT

5-minute Siu Nim Tao (With Wall and Block) Very focused this AM. Great Siu Nim Tao and finished just over 5 minutes.

Sil Lin Di Das 60 Reps per movement.

5x #10, #20 and #30 I am working really hard on the #30 rolling movements. My elbows flare a bit on 14 and 15.

3-minute Moving Chain Punches

3-minute 1-2-1 Drill

5 minute hoi ma meditation

[Clint Chevalier]

60 Min. L3 W3

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

Mook Jong: 2 x 10,20 & 30. 60 BPM

Chum Kiu: 2 x Slow,

Chain Punch 4 Dir: 5 x Slow to Moderate Speed

Chain Punches: 50 x Fast

[Deb McCaffery]

69 minutes tonight.

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

7 min – one slow SNT without door jam or block.

31 min – Chum Kiu. Worked it along with the videos.

15 min – Mook Jong #10 and #20 on the dummy. Found that I’m getting a little lax on some of my moves when I do them in the air. Also found that my moves can be smaller/tighter on the dummy.

4 min – bong we tan da reps.

[Gary]

2.5hrs today

2xstretch routine; 1xSNT@7mins; 1xSNT@12mins; 15mins of CK with some refinements; 10mins HJ#010 focus on footwork + spiraling both arms in goang sao; 30mins MJ#010 same focus; 30 mins luk sao in 3min rounds switching partners.