Lady Strong!

Justyna Mackova

Level 7 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
Monday:

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

Tuesday:

- "Escape Your Fighting Stance"
- drills for OAP, hand stand
- get-ups: 16kg, 4x 20kg
- DL: 75kg x3, 77,5kg x3, 80kg x2, 82,5kg x2
- snatches, 12kg: 9 reps/30sek/5min
- stretching

Hmm... I can't say that I am ready for Italy (next weekend), but we will see, at least I will learn something new :)
 

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)x2, 1, 1, 1
- pistols: (1-2)x5

Thursday:

- get- ups: 3x 16kg
- MP barbell: 22,5kg: 2x5, 25kg: 3x5
- DL: 77,5kg x3, 82,5kg x3, 90kg x2, 80kg x2

Friday:

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

Sunday:

- MP barbell, 25kg: 5x5
- bent press - practice, 12kg

Monday:

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

Tuesday:

- foam rolling, mobility ("Escape Your Fighting Stance")
- get-ups + windmill: 12, 16, 20, 20, 16kg
- MP: 25x5, 27,5kg: 3x5, 30kg: 2, 3, 2
- DL: 75kg x3, 80kg 2x2, 75kg x3
- snatch, 8+8/5 min
- stretching
 

Justyna Mackova

Level 7 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
Last weekend I successfully went through SB certification and at the same time did my SFL and SFG2 recert - I am happy and grateful for that. I learned a lot, met great people, as always.

SF.jpg

I am still training, but till the end of the year I am taking it slowly and easy... I gotta say that this year was really intense for me, I need to rest and step back for a moment.

My plan is coming back to press, pull-ups and pistols training - soon ;-)
 

Justyna Mackova

Level 7 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
I haven't been here for a while (well, life happens...).

Good news, yesterday I have been promoted to StrongFirst Team Leader: duties and responsibilities! :)

I want to thank my mentors/teachers: @Pavel, @Fabio Zonin, and of course: @Pavel Macek.

Special thanks to all my friends, always standing by my side and to my students, from which I am learning the most.

See you more often here!

JM.jpg
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
I haven't been here for a while (well, life happens...).

Good news, yesterday I have been promoted to StrongFirst Team Leader: duties and responsibilities! :)

I want to thank my mentors/teachers: @Pavel, @Fabio Zonin, and of course: @Pavel Macek.

Special thanks to all my friends, always standing by my side and to my students, from which I am learning the most.

See you more often here!

View attachment 8134
Congratulations! Well deserved - I am happy and proud!
 

Michael Scott

Level 7 Valued Member
Congratulations! All the hard work you have put in has paid off!

I haven't been here for a while (well, life happens...).

Good news, yesterday I have been promoted to StrongFirst Team Leader: duties and responsibilities! :)

I want to thank my mentors/teachers: @Pavel, @Fabio Zonin, and of course: @Pavel Macek.

Special thanks to all my friends, always standing by my side and to my students, from which I am learning the most.

See you more often here!

View attachment 8134
 

Justyna Mackova

Level 7 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
It's difficult to start again after a break…

It's difficult to admit that I am not as strong as I used to be…

It is difficult…

But guess what. There is no other way than to do a first step.

My basic week plan in short:
  • Monday, Wednesday, Friday: presses, pull-ups, swings/snatches
  • Tuesday, Thursday: get-ups, deadlifts, front squats.
Todays training:
  • mobility drills: “Escape Your Fighting Stance”, prying goblet squat: 3x5, 16kg
  • presses, 16kg: (1-2-3) x5
  • pull-ps (with assistance): 10x5
  • 2HS, 20kg: 5x10
  • stretching for hips
 

Justyna Mackova

Level 7 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
Friday and the rest of the weekend - no training at all, I didn't feel well.

Monday:

- "Escape Your Fighting Stance"
- pull-ups (with assistance): 5x5

Tuesday:

- get-ups: 16, 20, 20, 20, 16kg
- presses (from yesterday), 16kg: (1-2-3)x5
- FSQ, 30kg: 2x5
- DL, 60kg: 2x5
- stretching

That's enough for today!
 

Justyna Mackova

Level 7 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
Wednesday:

- mobility drills for warm-up (goblet squats, windmills etc.)
- pull-ups: 5x10 (with assistance) - feels better than last week...
- presses, light, 16kg: (1-2)x5
- 2H swings: 20kg 10x10

Thursday: do not planned rest day, I did only "Escape Your Fighting Stance" mobility drills.
 
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Justyna Mackova

Level 7 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
Friday:

- DL: 60kg 5x5
- FSQ: 30kg 2x5
- power swings: 32kg 5x5

Monday:

- presses, 16kg: (1-2-3)x5
- pull-ups (with assistance): (1-2)x5
- 2H swings, 20kg 10x10

Wednesday:

- mobility drills
- Get-ups plus windmills, 20kg x5
- FSQ: 30kg 5x5
- DL: 60kg 2x5

Friday:

- "Escape Your Fighting Stance"
- pull-ups, with assistance: (1-2-3)x5
- presses, 16kg: (1-2)x5
- 2H swings, 20kg 10x10

Monday:

- mobility drills
- presses, 16kg: (1-2-3)x5
- pull-ups, with assistance: (1-2)x5
- 2H swings, 20kg: 10x10

I don't have much energy left for training right now, so it is more about moving, staying healthy and in shape... than pushing hard.
 

Justyna Mackova

Level 7 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
Thursday:

- pull-ups H (light assistance): 1-2-3-4, (1-2-3)x4
- press, 16kg: (1-2)x5
- 1HSW, 16kg: 10x10

Friday: rest

Saturday:

- "Escape Your Fighting Stance"
- press H, 16kg: 1-2-3-4, (1-2-3)x4
- pull-ups (light assistance): (1-2-3)x5

After training: TSC!!!

Congratulation for all participants! I am happy that I had an opportunity to take some pictures :-D

TSC_april_2019-101 (kopie).jpg

TSC_april_2019-21 (kopie).jpg TSC_april_2019-69 (kopie).jpg
 

Justyna Mackova

Level 7 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
Monday:

- "Escape Your Fighting Stance"
-
windmills & goblet squats: 16kg 3x5
- press, M, 16kg: (1-2-3)x5
- pull-ups, L (light assistance): (1-2)x5
- 2HS, 20kg: 10x10

TSC_april_2019-55 (kopie).jpg
 

Justyna Mackova

Level 7 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
Tuesday: rest, too tired to train

Wednesday: pull-ups (outside of the gym): (1-2)x6

Thursday:

- "Escape Your Fighting Stance", + goblet squats: 16kg 3x5
- get-ups + windmills (Turkish windmill): 16kg x5
- press H, 16kg: (1-2-3-4)x2, (1-2-3)x3
- stretching for hips (30min)

Feeling good today.
 

Justyna Mackova

Level 7 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
Monday:

- "Escape Your Fighting Stance"
- goblet squats, 16kg: 3x5
- pull-ups L: (1-2)x5
- press M, 16kg: (1-2-3)x5
- 2H swings, 24kg: 5x10

Wednesday:

- "Escape Your Fighting Stance"
- pull-ups H (light assistance): (1-2-3-4)x3, (1-2-3)x2
- press L, 16kg: (1-2)x5
- stretching for hips

Thursday:

- goblet squats, 20kg: 3x5
- get-ups & windmills: 16, 20, 20, 20, 20kg.

Today minimalistic training, I am not feeling well today.

10_Justy.jpg
 
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