[Clint Chevalier]

45 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 Slow to Moderate Speed

[Deb McCaffery]

60 minutes tonight.

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

10 min – SNT against door jam with block.

13 min – Chum Kiu reps sections 1 and 2.

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

7 min – bong wu tan da reps. Focused on YJKYM transitioning between L and R Doi Gok Ma.

[Josh]

5-19-26

70-minute practice

20-minute warmup and strength training.

2x 5+ minute SNT. Working hard on keeping shoulders back and down and keeping my back straight and against the wall

4x CK 3x Slow and 1x at 1:30 Closing in on the 1:15

Sil Lin Di Das 2x

3-minute 1-2-1 Drill

2-minute 4-direction Chain Punches

5x #10, #20, and #30 on the dummy starting slow with each and building to 120 BPM #30 is not there yet, but #10 and #20 I am doing well with.

[Clint Chevalier]

45 Min. L3 W3

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]

62 minutes tonight.

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

15 min – 2 moderate SNT reps, one with door jam and block, one without. Distracted tonight. Messed up both reps.

15 min – Chum Kiu reps sections 1 and 2.

15 min – Mook Jong on the wooden dummy and in the air.

5 min – bong wu tan da reps focusing on pivots again.

[Gary]

90m small group class this evening

stretch routine + arm & spine wringers + bong & tan stretches;

straight-straight/angle-angle drill with long bridge to medium bridge (pi choi/chung choi then bil sao/chang sao then all pak sao);

MJ#20 1-10 (at long and medium bridge pak same as last drill);

MJ#10 A+B slow focus on footwork; @60bpm focus on spiral gwat sao/goang sao;

MJ#10-#020 both sides straight through;

3xSNT first relaxed @7min, 2nd posterior chain engaged @5min, last integrating both;

2xCK focus on Juen Ma

[Josh]

5-20-26

60-minute practice

20-minute warmup and strength training

2x 5-minute Siu Nim Tao (I am getting much better with keeping Ting Yiu throughout the form)

3x Chum Kiu 3 2x very slow and 1x at 1:35 seconds (Lost balance on second kick step with the right leg. I need to work more on keeping myself balanced when I kick)

5x #10, #20, and #30 on the Dummy (I went from 80 BPM on the first set all the way to 120 BPM for the final two sets)

2x Sil Lin Di Das (I am loving the cardio I get from this as well as the strength training from hitting wall bags)

[Clint Chevalier]

45 Min. L3 W3

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: 50 x Moderate to Fast Speed

[Deb McCaffery]

55 minutes tonight.

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

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

10 min – Chun Kiu reps sections 1 & 2.

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

5 min – bong wu tan das.

5 min – chain punching + 4-direction footwork,

5 min – 1-2-1 drill.

[Josh]

5/21/26

70-minute practice

20-minute warmup and PT

2x 6+ minute Siu Nim Tao (I can feel my legs getting stronger. Focusing hard on Ting yiu.)

3X Chum Kiu (I am starting to feel more balanced during kicks I still stagger some, but each day seems to get better. I could barely do it at all initially.)

3x #10, #20, and #30 2x Slow methodical very form focused 1x 120 BPM (#30 needs work)

2-minute 1-2-1 Drill

Sil Lin Di Das (no wall bag today wrist and knuckles sore) When training Wall bag I need to be more mindful of my wrist during strikes.a couple times I know form suffered.

[Clint Chevalier]

60 Min. L3 W3

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: 50 x Moderate to Fast Speed

4 Dir Chain Punch: 5 x Moderate Speed

[Deb McCaffery]

50 minutes tonight.

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

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

15 min – Chum Kiu reps, sections 1 and 2.

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

4 min – Bong wu tan da reps focusing again on Doi Gok Ma-YJKYM-Doi Gok Ma footwork.

[Josh]

5-22-26

40-minute practice

10-minute warmup

2x Siu Nim Tao 7-minute with wall and block 1-minute SNT for speed

2x Chum Kiu 1x slow and 1x at 1:23

2x #10, #20, and #30 on the dummy One set slow and one at 120 BPM

Sil Lin Di Das on Wall Bag

2-minute 1-2-1 Drill

1-minutge forearm conditioning on the dummy.

[Clint Chevalier]

60 Min. L3 W3

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: 50 x Moderate to Fast Speed

4 Dir Chain Punch: 5 x Moderate

[Deb McCaffery]

53 minutes tonight.

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

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

16 min – Chum Kiu reps sections 1 & 2. Noticed that when I do the kick with my R leg (L leg is standing leg) I am not as structurally sound as when I am kicking with the L. I don’t have my weight back as far over my ankle and I have to correct that before I can kick and hold.

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

6 min – bong wu tan da reps focusing on footwork transitions.