[Josh]

5-13-26

60-minute practice

20-minute warmup and lat strength training

2x 5-minute Siu Nim Tao. (1 with wall and block and one without)

3x Chum Kiu 1x Very Slow 1x Normal speed, 1x very fast 1:35

3x #10, #20, and #30 on Dummy

3-minute 1-2-1 Drill

2-minute 4 direction chain punches

Sil Lin Di Das 300 strikes on Wallbag.

Felt great today. Still working really hard on Siu Nim Tao and keeping proper stance and form. Putting my mind in my elbows.

[Clint Chevalier]

75 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 Slow to Moderate Speed

Chain Punches: 50 x Fast

[Deb McCaffery]

52 minutes tonight. <div>

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

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

15 min – Chum Kiu reps – first two sections.

14 min – Mook Jong reps #10 and #20.

2 min – bong wu tan da reps.

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[Gary]

45mins spread through the day

L3W10 day2 – 1xSNT@8mins; 1xCK@4mins; 10mins MJ#010-#040@80bpm; 15mins BJ practice; 5mins rising punch hook punch

[Clint Chevalier]

75 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,

Sil Lin Di Das: 5 x Each

Chain Punch 4 Dir: 5 x Slow to Moderate Speed

Chain Punches: 50 x Fast

[Deb McCaffery]

60 minutes tonight.

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

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

22 min – Chum Kiu reps sections 1 & 2.

9 min – Mook Jong reps #10 and #20.

5 min – bong wu tan da reps.

[Gary]

1hr this morning before work, 2hrs after dinner tonight

Full stretch routine; straight-straight angle-angle drills with chain punch, punch pak, pak punch, pak pak, chang pak; x-step split entry pak punch drill on dummy; 1xSNT@7mins; 1xCK@5mins; MJ#010 @40bpm 90mins; MJ#020 1-6 15mins

[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,

Sil Lin Di Das: 5 x Each

Chain Punch 4 Dir: 5 x Slow to Moderate Speed

[Deb McCaffery]

60 minutes tonight.

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

15 min – one slow SNT. Ting Yiu was pretty good tonight! Right calf was pretty unhappy though. Needed to shake my legs out afterward.

13 min – Chum Kiu reps – sections 1 & 2.

11 min – Mook Jong reps #10 & #20.

3 min – bong wu tan da reps.

3 min – diagonal kicks – 30 each leg alternating L & R with Mook Jong #20 moves 13-16 and 20-23.

[Gary]

30mins of my lunch break today

1 min “settling” before 1xSNT@10mins, 1xCK@6mins and 1xMJ #010-#030 straight through @80bpm

[Clint Chevalier]

45 Min. L3 W4

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

Mook Jong: 2 x 10,20 & 30. 80 BPM

Chum Kiu: 3 x Slow,

Chain Punch 4 Dir: 5 x Slow to Moderate Speed

[Deb McCaffery]

60 minutes tonight.

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

12 min – one slow SNT against door jam with block. Good Ting Yiu again but had to keep tucking my chin back in (had to do that yesterday too).

15 min – Chum Kiu reps sections 1 & 2.

7 min – Mook Jong reps #10 & #20.

5 min – bong wu tan da.

5 min – Chung choi and high pak.

[Clint Chevalier]

60 Min. L3 W4

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

Mook Jong: 4 x 10,20 & 30. 80 BPM

Chum Kiu: 3 x Slow,

Chain Punch 4 Dir: 5 x Slow to Moderate Speed

[Deb McCaffery]

69 minutes tonight.

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

26 min – one slow SNT outside on my deck. SOOOO relaxing!!!

13- Chum Kiu reps, sections 1 and 2.

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

5 min – bong wu tan da reps. Focused on pivoting through YJKYM.

[Gary]

Out all day, short 15m practice after dinner:

settle for 1min, then 1xSNT@8mins as relaxed as possible; 1xCK@4mins; 1xMJ #010-#040 @80bpm