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

    @ShawnM: Thank you! I am feeling better right now, slowly coming back to health and strength!
     
    ShawnM likes this.
  2. Justyna Mackova

    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!

     
  3. Justyna Mackova

    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!
     
  4. Justyna Mackova

    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
     
    ShawnM, Milan Hrubý and Shahaf Levin like this.
  5. Justyna Mackova

    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.
     
  6. Justyna Mackova

    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
     
    Maine-ah KB and Milan Hrubý like this.
  7. ShawnM

    ShawnM More than 2500 posts

    That's an awesome picture!
     
    Justyna Mackova likes this.
  8. Justyna Mackova

    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
     
  9. Justyna Mackova

    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
     
  10. Justyna Mackova

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

    Monday's training:

    - "Escape Your Fighting Stance"
    - pull-ups L: 1-2, 1, 1, 1, 1
    - pressy M, 16kg: (1-2-3-4)x4, 1-2-3
    - power swings, 28kg: 8x5 reps
    - stretching (hips)

    I started very early today, that was a good training!
     
  11. Justyna Mackova

    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
     
  12. Justyna Mackova

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

    Friday's training:

    - "Escape Your Fighting Stance"
    - presses, H, 16kg, final training of ROP: (1-2-3-4-5)x5 :)
    - pull-ups M: (1-2-3)x2, (1-2)x3
    - goblet squats, 20kg: 3x5
    - stretching
     
  13. Justyna Mackova

    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
     
  14. Justyna Mackova

    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: Jul 4, 2019
  15. Justyna Mackova

    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
     
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  16. Justyna Mackova

    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
     
    Milan Hrubý likes this.
  17. Justyna Mackova

    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! :)

     
  18. Justyna Mackova

    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 :)

     
    Michael Scott, Kiacek and Pavel Macek like this.
  19. Justyna Mackova

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

    Today's training:

    - "Escape Your Fighting Stance" plus Jefferson Curl
    - playing with kettlebells: 1HS- high-pull- snatch- windmill- 10 rounds with 12kg
    - get-ups: 16kg x5
    - FSQ, 30kg: 5x5

     
    Michael Scott, Kiacek and Pavel Macek like this.
  20. Justyna Mackova

    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
     
    Kiacek and Pavel Macek like this.

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