[Deb]

Trained 70 minutes today.

15 min on warm ups, goblet squats, 1 leg raises

5 min on one rep of SNT with block to focus on kim sut. Not as difficult as doing it against a door frame. Need to do more with the door frame.

20 min on rolling. Rep’d with a ball, then without, then recruited my son to work it with me so I could have contact.

20 min kept my son handy to try to work the first three energies. Not as easy as it seems when doing them in the air!

10 min on the wooden dummy.

[William]

60 mins total.

10 minutes with mook jong, noticed that tension in my right shoulder is lessening, making the movements more centered with my right arm.

20 minutes of chain punching – focused on not using my right shoulder (prior injury) into the right punch. Noticed now after lots of practice that the right elbow is starting to move into centerline easier.

10 minutes of chum kiu – noticed that my pivoting with bong sao is much better (mook jong has helped this as well)

10 minutes of siu nim tao

10 minutes of chasing footwork with chain punch, focusing on elbows pushing fists out from centerline.

[Josh]

70 minute practice on 2-24-26

15-minute warmup

10-minute Siu Nim Tao

Sil Lin Di Das (130 punches)

5 minute Bong Wu Tan Da Drill

5x Dummy #10 and #20

5x Chum Kiu

I am noticing that I am getting much more flexible and I am able to keep my elbows in contact when I have never been able to do this.

• This reply was modified 2 weeks, 2 days ago by  Josh. Reason: I forgot to add the thing I noticed

[Josh]

2-25-26

70 minutes

15-Minute Warmup
10-Minute Siu Nim Tao Against the Wall with the Block

Sil Lin Di Da

5x Dummy #10 and #20

5-Minute Bong Wu Tan Da Drill

5x Chum Kiu

5-minute Chain Punches

I woke up this AM with a very tight knee (from an old injury) My dog slept on my leg, I think. This caused my knee to swell and limit a bit of my range of motion, but I was able to do all of the movements and drills pain-free, but lots of swelling pressure in the knee. Hoping I wake up tomorrow with the swelling gone or at least reduced.

[Chris Villareal]

30 min practice

Stretched and warmed up, Siu Nim Tao 2X, Chum Kiu 2X, Dummy #10 and #20 2X – (dealing with a sore back/hip) first day back.

[Clint Chevalier]

PM Practice: Siu Nim Tao: 2 x Slowly, Start to Finish. Mook Jong: 2 x 10 & 20, 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]

20 minutes

10 min – stretches, goblet squats, 1-leg raises

5 min – SNT against the door frame with the lock for Kim Sut. Struggled with keeping Ting Yiu tonight and almost dropped the block twice.

5 min – reps at different speeds of wooden dummy in the air

[William]

60 minutes total

10 mins stretches

20 mins strikes and kicks (focusing on letting my elbows “punch” instead of my hands. Hands are an extension of the elbows.

20 mins tan sao and centerline striking drills (right shoulder inury sometimes prevents the right tan sao to deflect with elbow down – doing exeercises to help range of motion)

10 mins siu nim tao 2X

[Josh]

02-26-26:

60-minute practice session

10-minute Siu Nim Tao No wood or wall today

5x Chum Kiu reps

5x #10 and #20 on the dummy

2-minute Bong Wu Tan Da drill

Sil Lin di Da (150 Punches)

My left knee is very tight and swollen the last couple of days and I have had to tone down the intensity a little, but nothing is gonna stop me from practicing at least something.

[Chris Villareal]

40 min practice

Warmed up with the stretches, Siu Nim Tao 3x slow, Chum Kiu 3x slow and methodical (working on one leg balance), Wooden Dummy #10 and #20 3x each, 2 min chain punch drill

[Clint Chevalier]

PM Practice: Siu Nim Tao: 2 x Slowly, Start to Finish. Mook Jong: 2 x 10 & 20, 30 x 15 Min. Chum Kiu: 1 x Slowly, Start to Finish. Bil Jee: 1 x Part 1, Part 2x 30 min.

[Deb]

<div>30 minutes tonight.</div>

15 min – Warm-ups, goblet squats and 1-leg raises.

7 min SNT with block against the door frame – a lot of tension in the back of my neck and trouble again with Ting Yiu.

8 min rep-ing Parts A & B of the wooden dummy in the air.

[Josh]

02-27-26

70-minute training session

10 – 15-minute Warmup

10-minute Siu Nim Tao no block no wall today

5-minute Bon Wu Tan Da drill

Sil Lin Di Das (150 punches)

5x Chum Kiu

5x Dummy #10 and #20

Post Workout Stretches

My knee was a little better today. I used my brace today (I didn’t yesterday) during the warmup and workout and it feels much better.

[Clint Chevalier]

75PM Practice: Siu Nim Tao: 2 x Slowly, Start to Finish.

Mook Jong: 2 x 10 & 20, 30 x 15 Min.

Chum Kiu: 1 x Slowly, Start to Finish.

Bil Jee: 1 x Part 1, Part 2x 30 min. Need More Practice on Part 1

[Chris Villareal]

30 min practice-Did my stretches to warm up, Dummy #10 and #20 (noticed my Paks were sideways), Siu Nim Tao twice and Chum Kiu twice, 1-2-1 drill then 2 min chain punch on bag.

took weekly quiz.