[Deb]

45 min tonight.

13 min – warm-ups, stretches, goblet squats, 1-leg raises, 1-leg squats.

17 min – SNT with block against door jam. Still drifting in and out of Ting Yiu particularly when my arms are extended. Should I add some core/ab exercises to help with Ting Yiu? Noticed that my left heel comes up sometimes, too.

5 min – wooden dummy in the air.

10 min – drills – 5 energies, high pak, mid pak, goang/gwat and gum.

[Clint Chevalier]

75 Min.

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

Mook Jong: 1 x 10 & 20, 30 x 15 Min.

Chum Kiu: 1 x Slowly, Start to Finish.

Bil Jee: 1 x Part 1, & Part 2 , Part 2.2 x 30 min, Focus on keeping body straight, use knees.

[William]

90 minute training session.

15 minutes on mook jong – working on 100 beat metronome. The fluidity of motion comes out noticeably when cadenced with 100 beats.

20 minutes long range interception/kicking and lead punching

10 minutes of siu nim tao – noticed that my right shoulder has less tension now and I’m able to keep the right elbow more in centerline.

20 minutes of striking and kicking practice.

Break

5 minutes of sandbag striking

10 minutes of siu nim tao – working the flexibility and independence of my wrists and elbows.

1o minutes of footwork, pivoting, and chasing footwork with chain punches.

[Deb]

40 minutes tonight

13 min – warm-ups, stretches, goblet squats, 1- raises, 1-leg squats

16 min – 1 slow rep SNT against door jam with block. Still ting yiu issues and left heel coming up a little. Some tension in my neck but getting better

5 min – chain punching – focused on different things…punching from the heart, fighting from behind the elbow, keeping ting yiu, reaching man sao and wu sao points simultaneously

3 min – Chum Kiu Hoi Ma – wanted to open to tan saos after the roll

3 min – wooden dummy in the air

[Clint Chevalier]

90 Min.

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

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

Chum Kiu: 2 x Slowly, Start to Finish.

Bil Jee: 1 x Part 1, & Part 2 , Part 2.2 x 30 min, getting easier

[William]

60 minutes training.

10 minutes of mook jong flow at 100 BPM

15 minutes of siu nim tao (2x) – right shoulder is not hindering movements with right arm as much.

20 minutes of striking, kicking and footwork (long range and entering footwork)

15 minutes of sandbag punching and entering with chasing footwork and chain punches.

[Deb]

46 min tonight. <div>

16 min – warm-ups, stretches, goblet squats, 1- leg raises, 1-leg squats.

15 min – one slow SNT against the door jam with the block. Noticed a lot tonight. L heel still coming up. Ting Yiu is starting to feel different like my lower back is relaxing and straightening out more. But, when l focus on getting my back fairly straight, I start losing my kim sut. Almost dropped the box tonight. Is this normal? The muscles in the sides of my neck didn’t hurt as much tonight.

5 min – wooden dummy in the air.

5 min – chain punches.

5 min – Chum Kiu Hoi Ma. Went better than last night. Only went to double tan once!

</div>

[Josh]

03-09-26
35-minute training

20-minute warmup (Added PT stretches and exercises)

10-minute SNT

5-minute work on Dummy

My knee injury is severely hampering my movement and CK is very painful, so I have cut that from this week. I am hopeful the sweeling wil go down in the next few days.,

[Clint Chevalier]

75 Min.

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

Mook Jong: 1 x 10 & 20, 30 x 15 Min.

Chum Kiu: 2 x Slowly, Start to Finish.

Bil Jee: 1 x Part 1, & Part 2 , Part 2.2 x 30 min, getting easier

[Deb]

64 min tonight.<div>

Did my SNT outside. It was AWESOME! I have to admit it is much easier to lose focus. There are a lot of distractions. Geese flying overhead, traffic on the highway, neighbors going in and out. I will definitely being doing SNT more outside, though, and hopefully develop my Mok Lik. I have a campfire ring in my yard so one of these nights I will do it with a campfire! It should be mesmerizing!!! Can’t wait!!! 🙂 SNT took 29 minutes in spite of losing focus.

When I was in the house I did my usual stretching and strengthening – 16 min.

4 min – wooden dummy #10 parts A & B in the air.

5 min Chum Kiu Hoi Ma – going better.

10 min chain punching. Focused on one thing at a time…thumbs on top, hit with bottom 2 knuckles, punching straight forward, drop the hand coming back, wu and man arrive simultaneously, and structure – shoulders down and back, pelvis tucked.

Good practice tonight!

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[William]

60 minutes total.

10 minutes of stretching and warmups.

20 minutes drilling four quadrants with a partner.

20 minutes of siu nim tao (just first half with focus on relaxing shoulders)

10 minutes of huen sao practice, focusing on independence from elbow.

[Josh]

03-10-26

45-minute practice

warmups and PT 20 minutes

10-minute SNT

3x #10 Dummy (Very Slow)

3x #20 Dummy (Very Slow)
This is my first week with a real Mook Jong and I had to get work in even with the knee injury. I am working it very slow, but I need to. It is very diferent from in the air.

[Clint Chevalier]

75 Min.

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

Mook Jong: 1 x 10 & 20, 30 x 15 Min.

Chum Kiu: 2 x Slowly, Start to Finish.

Bil Jee: 1 x Part 1, & Part 2 , Part 2.2 x 30 min, Much easier

+1

[Deb]

<div>46 min tonight.</div>

15 min – stretches, squats, 1-leg raises.

6 min – one SNT

20 min – chain punching focusing individually on bottom 2 knuckles, straight wrists, elbows drive, thumb on top, punch from the heart, drop fist when returning to wu, simultaneously reach both destinations (man and wu), and structure, then added entries from L and R.

5 min – wooden dummy #10, parts A & B.

[William]

45 minutes total training.

10 minutes siu nim tao warm up focusing on independence of huen sao.

20 minutes of kicking and kicking footwork, plus long bridge striking and entering.

5 minutes of sandbag chain punching, slow, focused on keeping behind the elbows.

10 minutes of siu nim tao for closing – huen sao is more flexible and is independent of the elbow while rotating.