Lady Strong!

Justyna Mackova

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

- presses H, 16kg: (1-2-3-4)x5
- pull-ups M (light assistance): (1-2-3)x5
- get-ups and windmills: 16, 20, 20, 20, 20

Saturday: teaching workshop (get-up, windmill and mobility drills).

Monday:

- "Escape Your Fighting Stance", goblet 16kg: 3x5
- pull-ups L (light assistance): (1-2)x5
- presses L: (1-2)x5
- get-ups: 16, 20, 20, 20, 16

Wednesday:

- pull-ups H (light assistance): (1-2-3-4)x5
- presses M, 16kg: (1-2-3)x5
- (GSQ x5 + 2HS x5)x5 with 24kg
- stretching for hips

That was a good training today!

 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Friday (last week):

- "Escape Your Fighting Stance"
- presses, H, 16kg: 1-2-3-4-5, (1-2-3-4)x4 - feels heavy today
- pull-ups M: (1-2-3)x5

Monday:

- press M, 16kg: (1-2-3)x5
- pull-ups: (1-2)x5

Tuesday:

- get-ups: 16, 16, 20, 20, 20kg
- goblet squats, 24kg: 5x5
- 2H swings, 24kg: 10x5
- playing with headstand and hanging leg raise - I wanna work more on these skills
- stretching


Wednesday:

- pull-ups H (light assistance): (1-2-3-4-5)x2, (1-2-3-4)x3
- press L, 16kg: (1-2)x5

Thursday:

- mobility drills
- goblet squats, 24kg: 5x5
- 2H swings 24kg: 10x5
- headstand & HLR training

Friday:

- presses, H, 16kg: (1-2-3-4-5)x2, (1-2-3-4)x3
- pull-ups: (1-2-3)x5

Pretty good week, I feel some progress in pull-ups, finally :)

Tasks for next week: writing more often, add some videos and stretching more!
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Weekend: active, in the mountains :)

mountains2.jpg

Monday (light training session):

- presses, M, 16kg: (1-2-3-4)x2, (1-2-3)x3
- pull-ups L: (1-2)x5

Tuesday (tired):

- Super Joints
- "Escape Your Fighting Stance"
- get-ups: 16kg x5
- HLR & headstand
- stretching
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Today's training, in the morning:

- "Escape Your Fighting Stance"
- pull-ups (light assistance): (1-2-3-4-5)x5

Next week I will start program with bodyweight pull-ups, finally :)

Afternoon:

- presses, L, 16kg: (1-2-3)x2, (1-2)x3
- GSQ, 24kg: 3x5
- 2HS, 24kg: 5x10

Much better training than yesterday.
 

Justyna Mackova

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

Friday:

- presses, H, 16kg: (1-2-3-4-5)x3, (1-2-3-4)x2
- pull-ups: (1-2-3)x5
- HLR & headstand

Weekend: recovery (sleeping a lot)

Monday:

- "Escape Your Fighting Stance"
- pull-ups L: 1, 1, 1, 1, 1
- presses M, 16kg: (1-2-3-4)x3, (1-2-3)x2
- power swings, 32kg: 5x5
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Wednesday (last week):

- pull-ups: (1-2-3)x5
- presses L, 16kg: (1-2-3)x3, (1-2)x2
- 2H swings: 24kg: 5x10

Friday (last week):

- "Escape Your Fighting Stance"
- presses, H, 16kg: (1-2-3-4-5)x4, 1-2-3-4
- pull-ups M: (1-2)x5
- goblet 20kg: 3x5

Weekend: Second Wind with @Pavel. Great as always (the best know-how, practical exercises, teaching, community...). Special thanks to @Pavel Macek for excellent organization and to Fabio (for support).

second wind.jpg
 

Justyna Mackova

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

- mobility drills
- pull-ups L: 1-2, 1, 1, 1, 1
- presses M: (1-2-3-4)x4, 1-2-3
- goblet squad, 20kg: 3x5

Wednesday:

- get-ups & windmills: 16kg x3
- pull-ups H: 1-2-3-4, (1-2-3)x4, plus one arm hang on pull-up bar
- presses L, 16kg: (1-2-3)x5


Thursday:

- "Escape Your Fighting Stance"
-
get-ups, 20kg x5
- handstand & HLR
- stretching

Friday:

- presses, H, 16kg: (1-2-3-4-5)x4, 1-2-3-4 (the same as last Friday)
- pull-ups: 1-2-3, (1-2)x4
- 2H swings, 24kg: 5x10
 

Justyna Mackova

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

- get-ups: 16, 20, 20, 20, 20kg
- hanging leg raises - practice
- handstand

Wednesday (early morning training):

- pull-ups H: (1-2-3-4)x2, (1-2-3)x3
- presses, L, 16kg: (1-2-3)x5
- 2H swings: 24kg 5x10 reps

Thursday: rest

get-up3.jpg
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Saturday: marching 35 km, in the woods :)

Sunday: rest

Monday:

- pull-ups H: (1-2-3-4)x3, (1-2-3)x2
- press, 16kg: (1-2-3)x3

Tuesday:

- "Escape Your Fighting Stance"
- get-ups: 16kg x5

Wednesday:

- pull-ups L: (1-2)x3, 1, 1

I am taking this week very easy -> I would like to test my presses tomorrow.

justy.jpg
 

Justyna Mackova

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

Testing my presses after ROP with 16kg:
  • 20kg: L: 1x, P: 3x
  • 18kg: L:6x, P: 8x
I am pretty happy with results! I am going to restart ROP with 18kg next week. Slowly coming back to my press strength.


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

We have 3 free days in Czech Republic, it is my "deload time", I am going to take some active rest.
 
Last edited:

Justyna Mackova

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

- "Escape Your Fighting Stance"
- pull-ups L: (1-2)x3, 1, 1
- press M, 18kg: (1-2)x5
- 2H swings, 24kg: 8x5 reps

Tuesday:

- GU: 16, 20, 22, 22, 22kg
- FSQ, 30kg: 5x5

Wednesday:

- pull-ups H: (1-2-3-4)x4, 1-2-3 - feels heavy today
- press L, 18kg: 5x1
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Friday (last week):

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

Presses didn't feel easy at all, but I am sure, I will get used to it soon :)

Monday:

- "Escape Your Fighting Stance"
- press M, 18kg: (1-2)x5
- pull-ups L: (1-2)x4, 1

Tuesday:

- get-ups: 16, 20, 22, 22, 22kg
- FSQ practice, 30kg: 5x5
- 2H swings: 24kg: 5x10


Wednesday:

- pull-ups H: (1-2-3-4)x5
- press L, 18kg: 5x1
- stretching
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Thursday's training:

- get-ups: 5x 22kg
- FSQ practice, 30kg: 5x5

Friday's training:


- "Escape Your Fighting Stance"
- presses H, 18kg: 1-2-3-4, (1-2-3)x4
- pull-ups M: (1-2-3)x5 plus 6 pull - ups at the end of the training session = let's finish the week strong! :)

 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Coming back to training today, after a few days of rest (from training and from everything else).

Today's training:

- "Escape Your Fighting Stance"
- press, 18kg: (1-2)x5
- pull-ups: (1-2)x5

Some people have problem with training regularly, whereas others have problem to take a day off, without being scared that their strength will disappear... Surprisingly, few days without training won't take away years of regular training :)

 

Justyna Mackova

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

- pull-ups: (1-2-3)x5
- press, 18kg: 5x1
- massage

Thursday:

- get-ups: 18, 22, 18, 22, 18kg
- FSQ, 30kg: 5x5
- power swings, 24kg: 5x5

swing_3.jpg
 
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