Lady Strong!

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Coming back to training after almost 3 weeks (holiday = active rest in the mountains). Honestly - starting again isn't easy... but I really needed that rest.

I have been training very light this week = get-ups, swings, presses, pistols, pull-ups (with assistance... yes, I lost some strength, but I will be where I was before holiday soon :).

Today's training:

- foam rolling, mobility drills
- presses, 16kg: (2-3-5)x5
- pistols: (3-5)x4
- pull-ups: (1-2-3)x3
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Yesterday I have been assisting on SFL Barbell One Day Course in Prague. I woke up earlier to do at least short training before course:

- get-ups: 16kg x3
- DL: 70 kg 3x3
- double swings: 32kg 5x5

SFL_1day.jpg

SFL_1day_2.jpg
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Sunday: photo-session (= get-ups and one hand swings with 24kg)

Moday: rest = sore&tired, that was a long week

Tuesday: few presses with 16 and 18kg, some bodyweight pistols and pull-ups = coming back slowly to my program

Wednesday:

- playing with get-up, 16kg (different variation)
- stretching

 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Thursday:

- pull-ups: (1-2-3)x5
- press, 18kg: (1-2-3)x5
- pistols: (1-2-3)x5
- stretching

Friday (easy strength):

- get-ups: 16, 20, 24, 20, 20kg
- DL: 75kg x3, 80kg x2, 85kg x2, 80kg x3
- 2H swings, 32kg: 5x5

That was really good training sessions, it feels so good to lift again!

 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Weekend: wedding (not mine, a friend of mine ;-)

Monday:

- pull-ups: (1-2-3)x2, (1-2-2)x3
- presses, 18kg: (1-2-3)x5

Tuesday:

- foam rolling, "Escape Your Fighting Stance"
- get-ups: 16, 20, 24, 24, 24kg

Then, I slipped on the wet floor and fall down on my right hand... It wasn't soft landing. So stupid (!) thing, but pretty annoying. I hope it will be fine until tomorrow.

The rest of the training:

- pistols: (1-2-3)x5
- stretching

Being honest... I have a lot of work at the gym right now, so there is not much energy and "mental power" left for my own training. I am thinking about coming 3 months back with my training... maybe it will be wiser to do few steps back before pushing forward.
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
I needed to take a few days off because of the falling (I couldn't support myself on the right hand), but I did at least pistols on Friday: 1-2-3-4, (1-2-3)x4.

Monday:

- pull-ups (with support): 10 sets of 5reps
- presses 12kg: 6x5
- pistols: (1-2-3)x5

Tuesday:

- mobility drills - 30 minutes
- get-ups: 8, 8, 12, 12, 12
- DL: 75kg: 3, 4, 3
- 2H swings: 10 sets of 5reps

Feeling great and grateful (!) that I can move freely again.
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Wednesday:

- pull ups with assistance: 10x5 reps
- pistols: (1-2-3-4)x2, (1-2-3)x3
- press 16kg: (1-2-3-4)x2, (1-2-3)x3

Thursday:

- get-ups: 12, 16, 16, 20, 20kg
- DL: 75kg x3, 77,5kg x2, 80kg: 2, 3
- 2H swings, 28kg: 6x5 reps
- stretching
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Long time no see... It's not easy time for me right now, but I am training. Not with super heavy weight, but at least I am moving.

Friday 28.9.:

- presses, 16kg: (1-2-3-4)x5
- pull-ups (with assistance): (1-2-3-4)x5
- pistols: (1-2-3)x5

Saturday 29.9.:

- GU: 16, 20, 24, 24, 24kg
- DL: 80kg x3, 85kg x3, 87,5kg x2, 85kg x2

Sunday 30.9.: rest

Monday, 1.10.:

- pistols: (1-2-3-4)x5
- presses, 16kg: (1-2-3-4)x5
- pull-ups (with assistance): (1-2-3)x5

Tuesday, 2.10.:

- GU: 16, 20, 20, 20, 24kg
- DL: 80kg x3, 85kg 2x2, 80kg x3
- 2H swings, 28kg: 6x5

Wednesday 3.10.:

- pull-ups (1-2-3-4)x5 - singles and doubles bodyweight, the rest with assistance
- presses, 16kg: (1-2-3)x5
- pistols: (1-2-3)x5

Thursday 4.10. : rest, massage

Friday 5.10.:

- presses, 16kg: (1-2-3-4-5)x3, (1-2-3-4)x2
- pull-ups: (1-2-3)x5 - singles and doubles bodyweight, triples with assistance
- pistols: (1-2-3)x5

Weekend: in Copenhagen, rest
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Monday:

- pistols: (1-2-3-4-5)x2, (1-2-3-4)x3
- pull-ups: (1-2-3)x5 - singles and doubles bodyweight, triples with assistance
- press: (1-2-3)x5 - singles and doubles with 18kg, triples with 16kg

Tuesday:

- "Escape Your Fighting Stance" and other mobility drills
- get-ups: 16kg x3
- DL: 70kg 3x3

Wednesday:

- morning recharge/ mobility drills
- pull-ups: (1-2-3-4)x5 - singles and doubles bodyweight, the rest with assistance
- pistols: (1-2-3-4)x2, (1-2-3)x3
- presses: (1-2-3) with 16kg

Train, eat, sleep, relax, appreciate small things and friends and be OK with yourself.... I am repeating this to myself :)
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Thursday:

- get-ups: 20kg x3
- 2H swings, 28kg: 5x10 reps

Sometimes 30 minutes for training is all you have! ;-)

Friday:

- mobility drills
- presses, 18kg: (1-2-3)x5
- pull-ups, bodyweight: (1-2-3)x5
- pistols: (1-2-3)x5
- stretching

Uf, that was long, but good!
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Weekend: rest

Monday:

- press, 18kg: (1-2-3)x5
- shyb: (1-2)x5

Tuesday:

- pistols: (1-2-3-4-5)x3, (1-2-3-4)x2
- MP with barbell: 25kg x5, 27,5kg x5, 30kg x3 - testing where am I with this ;-)
- get-ups: 16kg x3
- DL: 80kg x3, 85kg x2, 90kg x2, 85kg x2
- snatche: 5+5/5min, 12kg

Wednesday:

- pull-ups: (1-2-3-4)x5 (singles, doubles and triples - bodyweight)
- press, 18kg: (1-2-3)x5
- stretching

I decided to renovate my SFB certification = going to Vicenza in December. I am going to recertified my SFL & SFG2 there as well, so my training sessions will have more variability in incoming weeks...
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Weekend: rest

Monday:

- press, 18kg: (1-2-3)x5
- shyb: (1-2)x5

Tuesday:

- pistols: (1-2-3-4-5)x3, (1-2-3-4)x2
- MP with barbell: 25kg x5, 27,5kg x5, 30kg x3 - testing where am I with this ;-)
- get-ups: 16kg x3
- DL: 80kg x3, 85kg x2, 90kg x2, 85kg x2
- snatche: 5+5/5min, 12kg

Wednesday:

- pull-ups: (1-2-3-4)x5 (singles, doubles and triples - bodyweight)
- press, 18kg: (1-2-3)x5
- stretching

I decided to renovate my SFB certification = going to Vicenza in December. I am going to recertified my SFL & SFG2 there as well, so my training sessions will have more variability in incoming weeks...
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Thursday:

- pistols: (1-2-3-4)x2, (1-2-3)x3
- progression for OAP - few reps

Friday:

- press, 18kg: 1-2-3-4-5, 1-2-3-4, (1-2-3)x3 - in the morning
- pull-ups: (1-2-3)x3, (1-2)x2 - afternoon


Saturday:

- foam rolling, "Escape Your Fighting Stance"
- get-ups: 16, 20, 24, 20, 20kg
- pistols: (1-2-3)x5
- MP with barbell, 25kg: 5x5
- DL: 73kg x3, 80kg 2x2, 75kgx3
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Sunday: rest, sauna

Monday & Tuesday: off, my hips and lower back needed a rest

Wednesday:

- foam rolling, "Escape Your Fighting Stance"
- press, 18kg: (1-2-3)x2, (1-2)x3
- pistols: (1-2-3)x3, (1-2)x2
- pull-ups: (1-2)x5
- headstance and handstance
- stretching (yes, I need to stretch more often!)
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Thursday:

- get-ups: 16, 20, 20, 20, 20kg
- DL: 75kg x3, 80kg x5, 87,5kg x2
- MP (barbell): 25kg 5x5
- snatch, 12kg: 6reps/30 sek/5min
- stretching

Friday:

- pull-ups: (1-2-3)x5 - triples with assistance
- press, 18kg: (1-2-3)x5
- pistols: (1-2-3)x5

Saturday:

- mobility drills
- get-ups: 16, 20, 20, 20, 24kg

I have been teaching workshop on Saturday (about mobility), enjoying it with my ladies! :)

joga se zelezem_2018-small.jpg
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Monday:

- "Escape Your Fighting Stance"
- press, 18kg: (1-2-3)x5
- pull-ups: (1-2-3)x5
- pistols, 4kg: (1-2)x5
- progressions for one hand push ups (OAP)

Tuesday:

- get-ups: 16, 20, 24, 24, 20kg
- DL: 75kg x5, 80kg x5
- snatches, 12kg: 7reps /30sek/5min
- partial hanging leg raises (HLR): 3x5
- playing with headstand and handstand
- stretching

 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Wednesday:

- pull-ups: 1-2-3-4, (1-2-3)x4
- press, 18kg: (1-2)x5

Thursday:

- "Escape Your Fighting Stance"
- get-ups: 3x16kg
- pistols: (1-2-3)x5

Tired, not feeling well.

Friday:

- press, 18kg: 1-2-3-4, (1-2-3)x4
- pull-ups: 1-2-3, (1-2)x4

Saturday:

- Original Strength, mobility drills
- get-ups & windmills: 16, 20, 20kg
- pistols 4kg: 5x1
- barbell MP, 25kg: 5x5, 27,5kg: 2x5
- DL: 75kg x5, 80kg x3, x2
- bent-press - just practicing and trying to understand this mysterious lift.... (this is definitely not my cup of tea)
- leg raises - drills on the floor, second part of HLR - I was able to do it few years ago, but you know: "use it or lose it"... photo below is 3 years old, at least ;-)

Going for massage, tomorrow rest!

HLR_bw.jpg
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Monday:

- pistols H: (1-2-3)x5
- press, M, 18kg: 1-2-3, (1-2)x4
- pull-ups L: 1-2, 1, 1, 1, 1

Tuesday:

- mobility drills
- get-ups: 16, 20, 20kg
- DL: 75kg x3, 80kg x2, x2, 75kg x3
- HLR, handstand
- snatches, 12kg: 8reps/30s/5min - yes, even with that light 12kg I can feel it my lungs, that last 3 years I am definitely more on strength program, than conditioning ;-)
- stretching

Wednesday:

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

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Thursday:

- mobility drills
- get-ups: 16, 20, 20, 20, 20kg
- DL: 80kg x3, 85kg 2x2, 80kg x3
- MP with barbell: 27,5kg 2x5, 30kg: 3x5 (this is the weight and reps, that I need for my SFL recert :)
- HLR - practice

 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
One week is missing, so here we go:

Friday:

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

Weekend: in Poland, no training, a lot of sitting during travel

Monday:

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

Tuesday:

- pistols H: (1-2-3)x5
- one arm push-up: practice
- get-ups: 12, 12, 16, 16, 16kg
- DL: 75kg: 3, 4, 3 reps
- snatch, 12kg: 8reps/30sek/5min

Wednesday:

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

Thursday:

- pistols M: (1-2)x5
- get-ups: 16, 20, 20, 20, 20kg
- barbell MP: 22,5kg: 5x5
- DL: 75kg x3, 80kg x3, 85kg x2, 80kg x2

Friday:

- press H, 18kg: (1-2-3-4)x2, (1-2-3)x3
- pull-ups: (1-2-3)x2, (1-2)x3
- pistols: 5x1

Weekend: off

Right now, I focus on maintaining my strength & skills and staying healthy.
 
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