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Lady Strong!

Saturday:

- "Escape Your Fighting Stance"
- get-ups, 20kg x5
- DL, 80kg: 3x3
- swings, 32kg: 5x5

Monday:

- pistols H: (1-2-3-4)x3, (1-2-3)x2
- press M, 18kg: (1-2-3)x3, (1-2)x2
- pull-ups: (1-2)x2, 1, 1, 1
- stretching
 
Yesterday I was tired and sore, but after 1 hour nap and strong coffee it wasn't bad training session at all :)

Tuesday:

- get-ups: 20, 20, 24, 24kg
- DL, 85kg: 3x3
- FSQ, 40kg: 3x3



Wednesday (early morning session):

- pull-ups H: (1-2-3-4)x2, (1-2-3)x3
- pistols M: (1-2-3)x3, (1-2)x2
- press L, 18kg: (1-2)x3, 1, 1
 
Thursday (last week): off

Friday:

- press H, 18kg: (1-2-3-4)x2, (1-2-3)x3 - it wasn't good day for adding reps, so I repeated last Friday
- pull-ups M: (1-2-3)x2, (1-2)x3
- pistols L: (1-2)x3, 1, 1

Saturday: I have been teaching (and moving) all day: goblet squat, cossack, arm-bar, get-up, windmill... = all my favourites :)

Sunday: rest

Monday:

- pistols H: (1-2-3-4)x3, (1-2-3)x2
- press M: (1-2-3)x2, (1-2)x3
- pull-ups L: (1-2)x3, 1, 1

Tuesday:

- get-ups, 16kg x5
- DL 80kg: 3x3
- 2hand swings, 32kg: 5x5
 
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Today's session:

- "Escape Your Fighting Stance"
- pull-ups H: (1-2-3-4)x3, (1-2-3)x2
- pistol M: (1-2-3)x3, (1-2)x2
- press L: (1-2)x2, 1, 1, 1
 
Thursday:

- get-ups, 16kg x5
- one hand swings, 16kg: 10x10

Friday:

- pull-ups M: (1-2-3)x3, (1-2)x2
- pistols L: (1-2)x3, 1, 1
- presses: 16kg: (1-2-3-4)x3, (1-2-3)x2 -> I was in Poland, I had only 16kg there, but still - that was better than nothing :)

Saturday and Sunday - workshop Built Strong with Fabio and Stefano Travaglini in Wrocław

fabio-wroclaw.jpg

Monday and Tuesday: traveling, rest, mobility drills

Wednesday

a) in the morning:

- pull-ups H: (1-2-3-4)x3
- presses L, 18kg: (1-2)x2, 1, 1, 1

b) afternoon:

- pull-ups: (1-2-3)x2
- pistols M: (1-2-3)x3, (1-2)x2
 
Thursday:

- "Escape Your Fighting Stance"
- get-ups and windmills, 12kg x3
- FSQ: 40kgx3, 45kgx2, 45kgx3, 47,5kgx2
- DL: 75kgx3, 80kg 2x2, 75kgx3
- double swings, 32kg: 5, 8, 5, 8
 
Saturday:

- get-ups: 12, 16, 16
- DL: 80kg x3, 82,5kg x5, 85kg x2

Monday:

- pistols H: (1-2-3-4)x4, 1-2-3
- press M, 18kg: (1-2-3)x3, (1-2)x2
- pull-ups L: (1-2)x3, 1, 1
 
Tuesday:

- get-ups: 12, 16, 16
- DL: 80kg x5, 85kg: 3, 2
- 2HS, 32kg: 5x5

Wednesday:

- "Escape Your Fighting Stance"
- pull-ups H: (1-2-3-4)x4, 1-2-3
- pistols M: (1-2-3)x3, (1-2)x2
- press, L, 18kg: (1-2)x3, 1, 1

Slowly building up volume :)
 
Friday:

- presses, H, 18kg: (1-2-3-4)x3, (1-2-3)x2 -> this is the hardest part so far, feels heavy today
- pull-ups M: (1-2-3)x3, (1-2)x2 -> finally feeling better at it!

No pistol today = I strained my right hamstring in the first round of it. I am going to take 2 days of rest at weekend (only foam rolling, very gentle stretching).

hanging-pnetluky-small.jpg
 
Monday:

- press M, 18k: (1-2-3)x3, (1-2)x2
- pull-ups L: (1-2)x4, 1
- no pistols today -> stretching instead of this

Tuesday:

- get-ups: 12, 16, 20, 20, 20kg
- deadlift: 75kg x3, 80kg 2x2, 75kg x3

Wednesday (early morning):

- pull-ups H: (1-2-3-4)x5 = 50 reps
- pistols M: (1-2-3)x3, (1-2)x2
- press L, 18kg: (1-2)x3, 1, 1



Pretty good training!

Thursday:

- "Escape Your Fighting Stance"
- get-ups and windmills: 12, 12, 16, 16, 16kg
- deadlift: 75kg 3x3
- stretching

I am sore as hell today -> light training session.
 
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@Justyna Mackova

Awesome looking pullups!
I am pretty bad at them: a combination of not having good training equipment, not much focus on them, and neglecting the most important exercise: a two hand, vigourous pushing away of the dinner plate. ( and beer glass)

What is "Escape Your Fighting Stance", please?
 
@MarkSch: thank you!

About pull-ups: you can always practice at least hollow position (equipment no needed), and I am pretty sure that you can find a lot of places with pull-up bars outside.

You know, "diet" .... - I think is more about what you put on your plate and into your stomach ;-)

"Escape..." - Jon Engum's program from Flexible Steel (super sets of: arm-bar & Brettzel, pump & tactical frog, hip flexor stretch & prying goblet squat). You doing first superset x3 (8-10 reps each exercise), than you move to another one.
 
Friday, in the morning:

- presses H, 18kg: (1-2-3-4)x4, 1-2-3

This 4 reps on left side are always a challenge... Sore, tired and hungry as a wolf!

Afternoon:

- pull-ups M: (1-2-3)x4, 1-2
- pistols L: (1-2)x3, 1, 1.
 
@Justyna Mackova

Thanks for the "Escape" information. I have heard of Flexible Steel but don't have it. Sounds very challenging.
I train at home, but you may just have inspired me to buy or make better pullup equipment, so thanks!
 
Weekend: I was on my friend's wedding, so....I have been dancing instead of lifting. You know, life is not only about training :)

This week: I am leaving Prague on Thursday so my training schedule looks a little different than normal (= I did some changes to be able to recover between training sessions).

Monday:

- foam rolling, "Escape Your Fighting Stance"
- press H, 18kg: (1-2-3-4)x4, 1-2-3
- pistol M: (1-2-3)x4, 1-2
- pull-ups L: (1-2)x5

Tuesday:

- morning mobility
- get-ups & windmills: 12, 16, 16 kg
- pull-ups H: 1-2-3-4-5, (1-2-3-4)x4 - it went very smooth and almost effortless today
- stretching
 
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Thursday:

- foam rolling & mobility
- press M, 18kg: (1-2-3)x3, (1-2)x2
- pull-ups M: (1-2-3)x5

Enough work for today! Pretty good week and training sessions.
 
Weekend: active, in the Alps.

Monday and Tuesday: off

Wednesday (after almost a week):

- Super-Joints and mobility (arm-bar, Brettzel, windmills...)
- pull-ups H: (1-2-3-4-5)x2, (1-2-3-4)x3 = 60 reps total
- presses M/L: (1-2-3)x3, (1-2)x2

Enough for today :)

ferraty-3.jpg
 
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