Lady Strong!

Justyna Mackova

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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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