Lady Strong!

Justyna Mackova

More than 300 posts
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

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)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

More than 300 posts
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

More than 300 posts
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

More than 2500 posts
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

Quadruple-Digit Post Count
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

More than 300 posts
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

More than 300 posts
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

More than 300 posts
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.
 
Last edited:

Justyna Mackova

More than 300 posts
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

More than 300 posts
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

More than 300 posts
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

More than 300 posts
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

More than 300 posts
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
 
Last edited:
Top Bottom