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Lady Strong!

Friday - light session = I felt yesterday's training and testing:

- foam rolling, Original Strength
- "Escape Your Fighting Stance"
- windmills + get-up, 16kg x5

Saturday's training:

- foam rolling
- presses, light day, 18kg: (1-2-3)x5
- pull ups: (1-2-3)x2, with assistance: (4-5-6)x2
- pistols with assistance: 5x3
 
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Sunday was my rest day - I was on the wedding on the boat, I did only few pistols squat during my walk around the river.



Monday's training, in the morning:

- foam rolling, Original Strength
- presses, 18kg: (1-2-3)x6

Afternoon:
- "Escape Your Fighting Stance"
- pull ups: (1-2-3)x2, assisted: (4-5-6)x2
- pistols, assisted: 5x5
 
Wednesday was my free day, I did only my morning mobility routine and went for Thai massage.

Thursday, in the morning:

- press, 20kg test: left - 1 rep (the same as 3 months ago), right - 3 reps (one reps more). Maybe it is not much of improvement, but I am satisfied with result = it felt kind of effortless, lower RPE

- presses, heavy day: (1-2-3)x7, with 18kg



Afternoon:
- pull-ups/chin-ups: (1-2-3-4)x3
 
Last edited:
Friday's practice:

- "Escape Your Fighting Stance"
- get-ups: 20,20,24,24,20kg
- "yesterday's" front squat, 40kg: 3x3

I skipped swings today, I am going to mountains on the weekend and I need some reserves.

P.S.: This made my day today - an official TSC poster, with my photos and my students on it. Looking forward for October 28th!

IMG_9853.JPG
 
Today's training, in the morning:
- presses, medium day, 18kg: (1-2-3)x6

Afternoon:
- pull-ups with assistance: (1-2-3-4-5)x2
- pistols with assistance, 5x3

I am tired today after traveling & active weekend = we went to Austria, did some climbing and hiking -> via ferrata.

austria.jpg
 
Tuesday's practice:

- foam rolling
- "Escape Your Fighting Stance"
- one hand swings, 20kg: 10x10
- get-ups: 20,22,22,22,22
- stretching for side splits

Today is my rest day. I have been working hard last 3 weeks, so today I am (finally) taking care of myself - eat well, clean the mess at home, read book and do nothing.
 
Today's training, in the morning:

- "Escape Your Fighting Stance"
- presses, 18kg: (1-2-3)x8
- front squats, 45kg: 3x3

Afternoon:
- pull ups: (1-2-3)x3, assisted: (4-5)x3

Together: 3,5 hours of training! At least half of it was rest between sets and reps.
 
I am sore after yesterday's training, so today was more about moving, than lifting heavy = I took it easy.

Today's session:

- foam rolling, Super-Joints, Jefferson Curl
- single leg deadlifts, goblet squats, windmills (16kg, 2x5)
- one hand swings: 10x10, 16kg
- get-ups x5, 16kg
- stretching for side splits

 
Saturday's practice:

- foam rolling and Super-Joints
- presses, light day, 18kg: (1-2-3)x5
- pull-ups: (1-2-3)x2, chin-ups: (4-5)x2
- pistols with assistance: 5x3

Today's practice, in the morning:

- "Escape Your Fighting Stance"
- presses, medium day, 18kg: (1-2-3)x7
- pistols with assistance: 5x5

Afternoon:
- pull-ups: (1-2-3-4)x4
- stretching for side splits
 
Today's training, variety day:

- (windmills + goblet squats), 3x5, 16kg
- one hand swings: 10x10, 20kg
- get-ups: 20,20,22,22,22kg

Sometimes it feels so good to be alone with the iron - I am grateful for every moment I am spending in the gym.
 
Today's training, in the morning:

- foam rolling, Super-Joints
- presses, hard day, 18kg: (1-2-3)x9

Afternoon:
- pull-ups: (1-2-3-4-5)x3 = 45 reps
- front squats, 45kg 3x3
 
During a weekend I have been taking photos on SFL in Prague, so I had only lunch break for training. But - better do something than nothing.

And the cert was awesome, as always!

Friday:
- get-ups: 16,16,16,20,20kg
- "Escape Your Fighting Stance"

Saturday:
- presses, light day. 18kg: (1-2-3)x5
- pull-ups: (1-2-3-4-5)x2, 1-2-3
 
Justyna Mackova said:
Sunday was my rest day - I was on the wedding on the boat, I did only few pistols squat during my walk around the river.

Click to expand...


great pistols! obviously you have tried them with the free leg off of the platform as well.. helps a lot with balance, not that you need it
 
@Jak Nieuwenhuis thank you! Actually I practice pistols mostly assisted ( = in a doorway), but I will try this variations with free leg as well, thank you for advice!
 
Monday's training:

- Super-Joints and foam rolling
- "Escape Your Fighting Stance"
- presses, medium day, 18kg: (1-2-3)x7

I called it a day after my presses and went for a massage. I was really tired mentally and physically, I needed a rest.

Today's light training at home:

- Super-Joints and foam rolling
- "Escape Your Fighting Stance"
- get-ups + windmills: 12kg x5
- assisted pull-ups: 5x5
- assisted pistols: 5x4
- stretching for side splits

Feeling better today. Tomorrow is my rest day, so I should be ready on Thursday for heavy pressing day.
 
Today's training, 3 hours in the morning:

- foam rolling, Super-Joints
- "Escape Your Fighting Stance"
- presses, heavy day, 18kg: (1-2-3)x10



Afternoon:
- pull-ups: (1-2-3)x4

No squats today, maybe tomorrow.
 
Friday's practice:

- "Escape Your Fighting Stance"
- get-ups: 16,20,22,22
- get-ups to the top and active negative to the rack: 22,22,24,24
- one hand swings: 16kg, 10x10
- front squat: 45kg 3x3

Saturday:

- presses, light day: 18kg (1-2-3)x5
- pull-ups: (1-2-3)x4
- stretching for side splits
 
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