[Deb McCaffery]

50 minutes tonight.

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

13 min – one slow SNT outside. 🙂

18 min – Chum Kiu reps outside in my yard. Had to take my socks and shoes off. Was afraid of the pivots. Between the lumpy ground, and the grass it was a bit of a struggle pivoting with shoes on. Balance was not the best in the yard either for the same reasons. I needed to do my reps more slowly. I will have to continue training outside since a confrontation can occur anywhere!

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

[Gary]

30 mins this pm

light stretch up; 1xSNT@7mins & 1xCK@5mins both focussing on kim sut, lok ma, ting yu, dung tao + soft hands; 15mins chi sao practice with dummy spring arms – inspired by “Understanding Chi Sau” by Sifu Colin Ward

[Josh]

6-8-26

60-minute practice.

20-minute warmup and PT

15-minute Classroom Session

5-minute Siu Nim Tao x2 with refinements (focusing on bong sao from 3rd section as elbows are flying outward)

3x Chum Kiu

2-minute 1-2-1 Drill

#10, #20, and #30 on Mook Jong.

[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:2 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]

48 minutes tonight.

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

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

16 min – Chum Kiu reps first three sections.

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

[Gary]

50m pm practice

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

[Clint Chevalier]

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:2 x Slowly,

Bil Jee Scissors: 5 x 15 min

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

Bil Jee Fingers: 3 x 2 Min Slowly

[Josh]

6-9-26

65-minute practice

2x 7-minute Sou Nim Tao (still struggle keeping my head from bouncing on opening the horse)

1x morning Siu Nim Tao 4 minute

1x evening Siu Nim Tao 4 minute

2x Sil Lin Di Da

#10,#20, and #30 on jong multiple reps at multiple speeds.

1- minute Bong Wu Tan Da drill

2- minute 1-2-1 drill

2x Chum Kiu.

[Deb McCaffery]

60 minutes tonight.

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

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

18 min – Chum Kiu reps.

9 min – Mook Jong reps in the air, #10 and #20, 60 BPM.

4 min – 1-2-1 drill.

5 min – chain punching.

[Gary]

60mins am + 90mins pm

10mins full stretch routine; 20mins long bridge shadow boxing w/ focus on mobility + footwork and x-step, rear heel up, arms forward elbows slightly out; gwat sao bounce to tan sao in the air and on the jong: 15mins MJ #010 + #020; 15mins SNT; 15mins CK; 15mins BJ s.1; 10mins goang sao; chi sao in the air without a partner; with a partner bong+tan thru pierce left hand only then right hand only chi sao, switch to pierce+ding sao; finish with chi sao practice bong to fak sao.