Lady Strong!

Justyna Mackova

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

- pull-ups H: (1-2-3-4-5)x3, (1-2-3-4)x2 - the same as last week (60 reps).

Thursday:

- "Escape Your Fighting Stance"
- presses H, 18kg: (1-2-3-4-5)x2, (1-2-3-4)x3

Today:

I going to do only mobility drills & breathing.

It starts to be heavy, both pull-ups and presses... I need a slight deload.
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Last week: visiting my countryside, hiking the High Tatras in Poland. It was something I needed, breathing fresh air, stepping outside from everyday's duties and difficulties.

This week: I came back from Poland with cough and airway inflammation, so I exchanged sweating with kettlebell for sweating in the bed with ginger tea. Hopefully on Monday I will come back to regime.

tatry_1.jpg
 

Justyna Mackova

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

- foam rolling and mobility drills - after 2 weeks of not training, I've needed it badly
- get-ups & windmills: 12kg x5
- pull-ups: (1-2-3)x3
- presses, 16kg: (1-2-3)x3

Yes, it will took me a while to come back to pull-ups and presses.

Today's training:

- Original Strength
- variations of get-ups - light weight
- deadlift with kettlebell (for technique) and push ups x5reps - 5 rounds

 

Justyna Mackova

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

- "Escape Your Fighting Stance"
- as a "warm-up": get-up with 16kg x3, goblet squat with 16kg 3x5, deadlift with 32kg: 5x5
- presses, 18kg: (1-2-3)x5

I was kind of tired and lazy before training, but I feel awesome afterwards. It was worth it.

justy.jpg
 

Justyna Mackova

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

- mobility drills
- pull-ups L: (1-2)x5
- presses, 18kg M: (1-2-3)x3

Tuesday: day off

Wednesday:

-
foam rolling & Original Strength
- pull-ups H: (1-2-3-4)x3, (1-2-3)x2
- presses L, 18kg: (1-2)x3

Thursday: head acupuncture - felling weak and sleepy afterwards, no training at all

Friday: still feeling woozy, I went only through mobility drills today. I will do my training tomorrow.
 

Justyna Mackova

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

- mobility drills/movement preparation
- get-ups & windmills with 12kg x5
- presses, 18kg: (1-2-3)x3
- pull-ups: (1-2-3)x3, (1-2)x2

Ok, let's be honest, that wasn't my best training session ever... totally opposite. But attitude is a king - at least I've cleaned all the windows at the gym afterwards ;-)

 

Justyna Mackova

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

Friday: presses H, 18kg: (1-2-3-4)x3, (1-2-3)x2

Saturday morning: running in the woods

Evening: pull-ups at the park, M: (1-2-3)x5

I am working a lot on the computer right now, so I am looking for any opportunity to get off my butt and to move!

running.jpg
 

Justyna Mackova

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

- pull-ups L: (1-2)x5
- presses M, 18kg: (1-2-3)x5

Wednesday:

- pull-ups H: (1-2-3-4-5)x2, (1-2-3-4)x3
- press L, 18kg: (1-2)x5

Thursday:

- mobility drills
- get-ups: 16kg x5
- 1H swings, 16kg: 10x10

Working too much last few days = feeling more like secretary than a strength coach.

And teaching is also about energy, exchange of energy... in order to give to others you first need to nourish yourself.

Snapseed- small.jpg
 

Justyna Mackova

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

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

Saturday: teaching workshop (swings and snatches). I really wanted to train afterwards, but I was too tired.

Sunday morning:

- jogging (6km), four the first time it wasn't an agony...;-)
- "Escape Our Fighting Stance"
- presses, H, 18kg: (1-2-3-4)x5.

snatch_2019_SF.jpg
 
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Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Monday: REST = I needed it badly, that was a long weekend

Tuesday: Rest on fresh air = after morning lessons I went on a trip outside the city, with friend of mine and her dogs.

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