[Clint Chevalier]

75 Min: L3 W6

Siu Nim Tao: 2 x Slowly, Start to Finish.

Mook Jong: 2 x 10 & 20 Slowly, 2 x 30 120 BPM.

Chum Kiu: 2 x Slowly, Start to Finish.

Bil Jee: 5 x Slowly,

Bil Sao / Elbow: 3 x 2 min, Slowly.

Bil Jee Fingers: 3 x 2 Min Slowly.

[Deb McCaffery]

48 minutes tonight.

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

9 min – two SNT’s moderate speed, one with block, one against door jam with block.

16 min – Chum Kiu reps through section 3.

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

2 min – chain punches.

[Gary]

60mins am solo, 90mins pm group

focus on working from long bridge; 2xfull stretch routine; four directional punching with pi choi focus on footwork: heavy bag pi choi with x-step; x-step with biu sao, bladed upper body, heel up back foot: same again as a partner drill from inside and under feeder’s punch: introduce outside and over “kune but loi fa”; 1xSNT @8mins: 15mins CK section by section; 10mins MJ #10; 20mins long bridge luk sao with focus on jow sao, hands in front, x-step switching and staying at long range

[Clint Chevalier]

75 Min: L3 W6

Siu Nim Tao: 1 x Slowly, Start to Finish.

Mook Jong: 2 x 10 & 20 Slowly, 2 x 30 120 BPM.

Chum Kiu: 1 x Slowly, Start to Finish.

Bil Jee: 5 x Slowly,

Bil Sao / Elbow: 3 x 2 min, Slowly.

Bil Jee Fingers: 3 x 2 Min Slowly.

[Deb McCaffery]

45 minutes tonight.

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

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

12 min – Chum Kiu reps first three sections.

11 min – Mook Jong reps, #10 and #20.

[Gary]

30mins spread through the day…

L3W10 day 6 – 1xSNT@8min; 1xCK@5mins; 6mins MJ#010-#040@80bpm; 8mins BJ practice; 3mins rising punch hook punch

[Deb McCaffery]

45 minutes today.

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

8 min – one SNT against door jam with block.

15 min – Chum Kiu reps, first three sections.

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

[Clint Chevalier]

75 Min: L3 W6

Siu Nim Tao: 1 x Slowly, Start to Finish.

Mook Jong: 2 x 10, 20 & 30

Chum Kiu: 1 x Slowly, Start to Finish.

Bil Jee: 5 x Slowly,

Bil Sao / Elbow: 3 x 2 min, Slowly.

Bil Jee Fingers: 3 x 2 Min Slowly.

[Gary]

60 mins am practice

stretching routine; Wu Da through kim yeung ma to juen ma all led by the knees using kim sut with focus on footwork, same with tan da, boat da, gwat da, goang da. Upper goang + lower gwat on the jong with focus on geng lik. Dummy #040, focus on kao sao – upper goang on weighted side spirals under and in. Jow sao to pierce, jow sao to upper goang.

[Clint Chevalier]

75 Min: L3 W6

Siu Nim Tao: 1 x Slowly, Start to Finish.

Mook Jong: 1 x 10, 20 & 30

Chum Kiu: 1 x Slowly, Start to Finish.

Bil Jee: 5 x Slowly,

Bil Sao / Elbow: 3 x 2 min, Slowly.

Bil Jee Fingers: 3 x 2 Min Slowly.

[Deb McCaffery]

55 minutes tonight.

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

17 min – two SNT reps. Did SNT on my deck tonight. We are supposed to be able to see the Northern Lights and I SOOOOO wanted to do SLT while watching them. Did the first rep in 8 minutes. Did my other training and came back to SNT and did it again. Lots-o-lightning bugs (which was cool), but no Northern Lights. Oh well. Some day!

16 min – Chum Kiu reps on the deck. Rough time with balance. Goes to show how training on a flat surface in bare or stockinged feet is so much different from training in sneakers on a slightly slanted, wooden surface. Going to have to do more training in different environments!

7 min – Mook Jong reps in the air (still on my deck), #10 and #20.

[Clint Chevalier]

75 Min: L3 W7

Siu Nim Tao: 1 x Slowly, Start to Finish.

Mook Jong: 1 x 10, 20. Section 30 Slowly x 10, min30

Chum Kiu: 1 x Slowly, Start to Finish.

Bil Jee:3 x Slowly,

Bil Jee Siccors: 5 x 15 min

Bil Sao / Elbow: 3 x 2 min, Slowly.

Bil Jee Fingers: 3 x 2 Min Slowly

[Deb McCaffery]

45 minutes tonight.

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

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

17 min – Chum Kiu through section 3.

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

[Gary]

45mins this am

L3W10 day 7 – 1xSNT@8 mins after 1min settling focus on relaxation; 1xCK@5mins focus on footwork; 10mins MJ#010-#040@80bpm; 15mins BJ practice focus on s.3; 3 min rising punch/hook punch

[Clint Chevalier]

75 Min: L3 W7

Siu Nim Tao: 1 x Start to Finish.

Mook Jong: 1 x 10, 20. Section 30 Slowly x 10 for min30

Chum Kiu: 1 x Slowly, Start to Finish.

Bil Jee:3 x Slowly,

Bil Jee Siccors: 5 x 15 min

Bil Sao / Elbow: 3 x 2 min, Slowly.

Bil Jee Fingers: 3 x 2 Min Slowly