training journal

[Raised by Swans]

been out of the saddle for a few months due to injury. Figure I'd post my workout at the start of my rehab.

Last night:

Chen Cannon Fist Set X 3: once for breathing synchronation and qi circulation, once dynamic tension, once full-on

Qi Gong:

5 minutes Golden Buffalo
5 minutes Golden Tortoise
5 minutes each side Golden Rooster Stares at the Sun
5 minutes each side Golden Rooster Dance

15 Minute Free Stretch time

2 minute rounds shadow boxing x 3

10 min KF form work

Good short workout to get back into the flow and brush up material. While I haven't practiced much physically over the last several months, a spent time every day meditating on my techniques. I feel that being forced to take time out to reflect on my TC/KF has made me better. Funny how that works.

[Raised by Swans]

Crane Workout

Warm Up

pushups 25
crunches 50
diamond pushups 25
reverse crunches 50
2 minute isometric leg circles around waist level wooden man post x 2 per leg
2 minute one leg wall sits with arms in golden bridge x 2 per leg
crane beak strikes on wooden plank 25x3 per hand

Workout
30 minutes of hopping, jumping skipping footwork drills with various striking patterns. focus was on remaining light through movement, only rooting when striking, explosive power with kicks and circular and whipping power with hand movements.

Cool Down
Finished with partner drills focusing on blocking and avoidance.

While I took it extremely light on the arms, I found that this was the first workout I've attempted in a long time where my shoulder and upper thoracic didn't feel injured. I feel like I can do more, but I also feel the need to hold back for the next month and focus on supplimenting my traditional rehab. Tonight I'll focus on small, isometric arm exercises to strengthen small muscles and connective tissue around the shoulder, elbow and wrist joints.

Best to all!

[Raised by Swans]

Did qi gong to loosen up muscles:

Lifting the sky 2 minutes
Lifting the moon 2 minutes
Stretch for longevity 2 minutes each side
Pulling the bow 2 minutes
Stretch to heaven and earch 2 minutes

stretched 15 minutes

Practice cannon fist and 32 step chen forms for 30 minutes

Partner practiced applications out of "Swift Tiger" form, 30 minutes