[Clint Chevalier]

90 Min.

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

Mook Jong: 3 x 60 BPM, Start to Finish.

Chum Kiu: 2 x Start to Finish, Slowly.

Bil Jee 2 x Slowly, Everything Learned.

Kiu Sao Drill: 30 x Slowly.

[William]

60 minutes total.

10 minutes mook jong – 100 bpm metronome.

20 minutes striking and footwork drills.

15 minutes kicking drills – focused on redeveloping correct neuro pathways.

10 minutes of stretching for my legs.

5 minutes going through slow siu nim tao.

[Deb McCaffery]

<div>46 minutes tonight</div>

11 min – warm-ups, stretches, squats, 1-leg raises

11 min – one SNT focusing on relaxation. Ting Yiu was better and neck muscles were not so tight.

10 min – Chum Kiu (3 min just on Hoi Ma, 7 min through double lan sao)

2 min – 100 chang sao’s in YJKYM

2 min – 100 bil sao’s with pivot

4 min – combined chang and bil changing stance,

6 min – wooden dummy in the air.

[Josh]

3-16-26

80-minute practice

20-minute warmup and PT

11-minute Siu Nim Tao no wall or block

5x #10 and #20 on the dummy #10 at 120 BPM and #20 at 80 BPM

Sil Lin Di Das

5-minute Bong Wu Tan Da

2x Chum Kiu 3 sections just learned ending.

Also Completed this week’s lesson.

Knee is still very swollen and limits movement in Squats to about parallel. Going past parallel right now is not doable. Sweeling is lower so I am able to work, but just can’t squat the way I want.

[Deb McCaffery]

Wow! Josh! You are doing so much despite your injury! Be careful. It’s important that you heal!

[Josh]

Thank you for this message, Deb. I really appreciate you looking out for me. Honestly, this is what seems to be healing me. I tried taking time off and just focusing on PT. Once I added back in the Wing Chun the healing process sped up a bit. I modified the pivots for Chum Kiu so that I could keep practicing the movements and commit them to memory, but that I am trying to keep very light and easy. The rest though does not hurt the knee at all. I use a compression sleeve and that is helping a ton.

[Deb McCaffery]

Keep up the great work! Awesome to hear you are making progress! Do what you can and the rest will come with time. You’re worth it!!! 🙂

[Clint Chevalier]

75 Min.

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

Mook Jong: 2 x 60 BPM, Start to Finish.

Chum Kiu: 2 x Start to Finish, Slowly.

Bil Jee 2 x Slowly, Everything Learned.

Kiu Sao Drill: 30 x Slowly.

[Deb McCaffery]

44 mnutes tonight. (Goofed again on my practice log, put 45 min. It’s rounding on my phone stopwatch. Gotta be more careful and do the math!!!)

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

10 min – one SNT against the door jam with block

10 min – Chum Kiu reps through double lan sao

2 min – 100 chang sao chain punches

3 min – 100 bil sao chain punches

4 min – alternating chang and bil saos and changing stances

4 min – wooden dummy in the air.

Was feeling pretty crappy today, but didn’t do too bad with my practice.

[William]

60 minutes training

10 minutes of stretching – flexibility is getting better.

25 minutes of striking (sandbag, and drilling tan, gan, gum, and pak da with partner)

25 minutes of footwork, pivoting while keeping guard at centerline. Drilling pivot, tan, and punch with partner

[Josh]

03-17-26

65-minute Practice

20-minute warmup and PT

11-minute Siu Nim Tao (No wall or block)

3x #10 at 120 BPM and 3x #20 at 80 BPM

5-minute Sil Lin Di Das

3x Chum Kiu (Modifying Pivots to protect knee)

5-minute 1-2-1 drill. (This I am struggling with getting the moves right)

5-minute Bong Wu Tan Da drill

2-minute knuckle conditioning on rice wall bag.

[Clint Chevalier]

75 Min.

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

Mook Jong: 2 x 60 BPM, Start to Finish.

Chum Kiu: 2 x Start to Finish, Slowly.

Bil Jee 2 x Slowly.

Kiu Sao Drill: 30 x Slowly.

[Deb McCaffery]

46 minutes tonight

10 min – warm-ups, stretches, squats, 1-leg raises

14 min – SLT – 1x against the door jam with block, focusing on relaxation, 1x no wall no block

15 min – 100 chain punches in YJKYM, 20 chain punches at wall bag to test structure, chang sao, bil sao, chang & bil sao with YJKYM and pivots – in air and on BOB,

5 min – Chum Kiu through 1st double lan set with pivots,

2 min – wooden dummy #10

[William]

30 mins total. Light workout tonight.

10 minutes of mook jong with 100 bpm.

10 minutes of siu nim tao – working proper weight distribution in stance and independence from shoulders when striking./using hands.

10 minutes of footwork and kicking drills.

[Josh]

03-18-26

63-minute training session today

20-Minute Warmup and PT

8-minute Siu Nim Tao with wall and block

3x Modified for knee Chum Kiu

5x #10 at 120 BPM and 5x #20 at 80 BPM

5-minute Sil Lin Di Das

3-minute Bong Wu Tan Da Drill

5-minutes 1-2-1 Drill

3-minute chain punches

[Clint Chevalier]

75 Min.

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

Mook Jong: 2 x 60 BPM, Start to Finish.

Chum Kiu: 2 x Start to Finish, Slowly.

Bil Jee 2 x Slowly.

Kiu Sao Drill: 30 x Slowly

[Deb McCaffery]

49 minutes tonight.

15 min – warm-ups, stretches, squats, 1-leg raises

11 min – one SNT against door jam with block focusing on relaxation. Left heel is still coming up, ting yiu was a little better today and my neck muscles weren’t too bad this time. 🙂

10 min – reps of Chum Kiu through double lan sao

8 min – chain punches, chang saos, bil saos, and chang bil saos

5 min – wooden dummy in the air at different speeds.

[William]

60 mins total.

10 minutes stretching/warm ups

20 minutes tan da, gan da, gum da, and pak da with partner.

20 mins of siu nim tao

10 minutes of stance turning with tan, gan, and gum da