Lady Strong!

Justyna Mackova

More than 300 posts
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Elite Certified Instructor
Friday, early morning training:

- mobility drills
- presses, 18kg: (1-2-3)x5
- pull-ups: (1-2-3)x5
- FSQ, 30kg: 5x5 - working on technique
- stretching for hips

Feeling good today!
 

mikerobinson

Double-Digit Post Count
May I ask, why did you choose the front squat over the traditional back squat? Are there benefits it brings over the back squat?

Thanks!
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
May I ask, why did you choose the front squat over the traditional back squat? Are there benefits it brings over the back squat?

Thanks!
@mikerobinson: I would like to come back to pistol squats soon, so front squat, in my opinion, will have a better carryover to it than back squat. But we will see after a few weeks od front squatting :)
 

Justyna Mackova

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

- presses H, 18kg: 1-2-3-4, (1-2-3)x4
- pull-ups M: (1-2-3)x3
- 1HS, 16kg: 10x10.

That's enough for today, I am pretty tired, but I have a good feeling after practice.

It took me 2 weeks to come back to training (the place I was before), after 2 weeks of no training at all. It seems as a fair deal to me :)

Have a nice weekend!

SF.jpg
 

mikerobinson

Double-Digit Post Count
@mikerobinson: I would like to come back to pistol squats soon, so front squat, in my opinion, will have a better carryover to it than back squat. But we will see after a few weeks od front squatting :)
Thanks. Pistol squats because you like the mobility too?

Would you be willing to summarise your current weekly program. I like the consistency and simplicity that you and your husband both have, and it works.
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
@mikerobinson: Thank you! I don't mind staying with the same program for longer periods = simplicity and routine works pretty good for me :)

I would love to be ready for Iron Maiden Challenge one day, so that's the reason why pistols. However, it's a LONG way to go and I am at the beginning.

My weekly schedule is:

- pull-ups & presses: 3 times a week (light/medium/heavy) - credit to Fabio for the blueprint
- mobility, get-ups, swings/snatches and front squats: 2 times a week

I am training 4-5 times. I am trying to listen to my body = sometimes I am pushing it a little more than usual, sometimes I skip practice to give my body time for recovery.
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Last weekend: active, in the Alps.

Monday & Tuesday: not feeling well...

Wednesday:

- "Escape Your Fighting Stance"
- pull-ups: (1-2)x5
- press, 18kg: (1-2)x3

Thursday:

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

Friday:

- "only" press, 18kg: (1-2-3)x5 - tired

Saturday:

- mobility recharge
- pull-ups: (1-2-3-4)x5
- 1HS, 16kg: 10x10
- get-ups: 16kg x5

Feeling tired all week. I have been successfully ignoring signals from the body and here it comes. Sunday morning I woke up sick => staying in the bed for 3days right now. Tomorrow, hopefully, I will be able to move a little.

alpy_12.jpg
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Wednesday afternoon:

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

Light session, but feels heavy.

Today's practice:

- get-ups: 18, 22, 22, 22, 22kg
- stretching

Not feeling ready for swings yet.

"Funny" thing, I realized, that the moment you stop moving, your mind starts to function in a complete different way... more pessimistic, I would say. Another good reason to practice regularly!

kettlebell.jpg

"From FuTr (our ladies gym) with L❤VE" :)
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Weekend: visiting a friend in Berlin ( = no training at all)

berlin.jpg

Monday:

- " Escape Your Fighting Stance"
- pull-ups L: (1-2)x5
- press M, 18kg: (1-2)x5
- back squat, technique, 30kg: 5x5

P.S. : @mikerobinson: you asked me about front squat last time... and it seems that I am going to switch to back squat instead (Fabio suggested it to me, so we can use more weight :-D.)

Tuesday, in the morning:

- 1HS, 16kg: 10x10
- get-ups, 20kg x5

Tuesday, in the afternoon: yoga classes

Wednesday:

- pull-ups H: (1-2-3-4)x2, (1-2-3)x3
- press, 18kg: 1, 1, 1, 1, 1
- light stretching
 

Justyna Mackova

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

- 1HS, 16kg: 10x10
- press L, 18kg: 1, 1, 1, 1, 1
- back squat (technique practice)

BSQ2.jpg

Friday:


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

I am dead tired.
 

Justyna Mackova

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

- mobility drills
- get-ups: 18, 22, 24, 24, 24kg
- back squat -> technique (again)

Much better training (and energy level) than yesterday.

 
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