Lady Strong!

Discussion in 'Training Logs' started by Justyna Mackova, Jan 1, 2017.

  1. Justyna Mackova

    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 :)
     
    ShawnM, Maine-ah KB and Michael Scott like this.
  2. Justyna Mackova

    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
     
    DCM, NoahMarek, Shahaf Levin and 2 others like this.
  3. Justyna Mackova

    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 ;-)
     
  4. Justyna Mackova

    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
     
  5. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Congratulations! Well deserved - I am happy and proud!
     
    Justyna Mackova likes this.
  6. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    Congratulations! All the hard work you have put in has paid off!

     
    Pavel Macek and Justyna Mackova like this.
  7. Justyna Mackova

    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
     
  8. ShawnM

    ShawnM More than 2500 posts

  9. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    @ShawnM: I am happy to be back :-D
     
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  10. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Today's training:

    - "Escape Your Fighting Stance"
    -
    get-ups & windmill: 16, 16, 20, 20, 20kg
    - FSQ: 30kg 3x5
    - DL: 60 kg 5x5



    Feeling good today!
     
  11. Justyna Mackova

    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!
     
  12. Justyna Mackova

    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: Apr 29, 2019
    Maine-ah KB likes this.
  13. Justyna Mackova

    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.
     
    Milan Hrubý, DCM and Michael Scott like this.
  14. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Tuesday:

    - "Escape Your Fighting Stance", goblet squat & windmills: 16kg 3x5
    - Get-ups: 16, 20, 20, 20, 16kg
    - FSQ: 35kg 2x5
    - DL, 65kg 5x5
    - stretching

    Wednesday: day off
     
  15. Justyna Mackova

    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
     
  16. Justyna Mackova

    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
     
    ShawnM, Milan Hrubý and DCM like this.
  17. Justyna Mackova

    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.
     
    Milan Hrubý likes this.
  18. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Friday:

    - "Escape Your Fighting Stance", + goblet squats 16kg 3x5
    - FSQ, 30kg: 3x5
    - DL, 60kg: 3x5
    - power swings, 28kg: 5x5



    After training: massage. Feeling good today.
     
  19. Justyna Mackova

    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: May 22, 2019
    Philippe Geoffrion and ShawnM like this.
  20. ShawnM

    ShawnM More than 2500 posts

    That's still some good work. I hope you feel better soon.
     

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