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:

    - press M, 18kg: 1-2-3-4, (1-2-3)x4
    - pull-ups L: (1-2-3)x3, (1-2)x2

    Tuesday:

    - "Escape Your Fighting Stance"
    - GU, 16kg x5
    - goblet, 16kg: 3x5
    - 2H swings, 16kg 10x10
    - stretching

    Light training.

    . kobra.jpg
     
  2. Justyna Mackova

    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.
     
    ShawnM, elli and Pavel Macek like this.
  3. Justyna Mackova

    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
     
  4. ShawnM

    ShawnM More than 2500 posts

    I hope you’re feeling better soon.
     
  5. Justyna Mackova

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

    Thank you @ShawnM! Already feeling better (not super fit, but better :)
     
    ShawnM likes this.
  6. Justyna Mackova

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

    New edition of "Kettlebell Simple and Sinister" has been released!

    Thanks to @Pavel and @Pavel Macek.

    sas.jpg
     
  7. Justyna Mackova

    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

     
    Milan Hrubý, ShawnM and Pavel Macek like this.
  8. Justyna Mackova

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

    Wednesday's training:

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

    Thursday: day off, I am pretty sore... At least I can teach and take photos :) Below -> strong ladies from our gym.

    FuTR - ladies.jpg
     
  9. ShawnM

    ShawnM More than 2500 posts

    Great to see you are feeling better!
     
    Justyna Mackova likes this.
  10. Justyna Mackova

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

    Yes :-D
     
    Pavel Macek likes this.
  11. Justyna Mackova

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

    Today's training:

    - mobility drills
    - pull-ups H: (1-2-3)x4

    I added some variability to my pull-ups:

    - chin-ups: 1, 2, 3 (+2,5kg), 4 (+5kg), 5 (+2,5kg).

    Presses and all there rest - tomorrow!

     
  12. Justyna Mackova

    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
     
  13. Justyna Mackova

    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.
     
  14. Justyna Mackova

    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 ;-)

     
    Milan Hrubý, elli, ShawnM and 2 others like this.
  15. Justyna Mackova

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

    Sunday morning: running/jogging (nothing long, just to clear my head)

    Monday:

    - foam rolling, Original Strength
    - pull-ups L: (1-2)x5
    - presses H, 18kg: (1-2-3)x5
    woods.jpg
     
  16. Justyna Mackova

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

    Tuesday:

    - Super- joints & mobility drills
    - get-ups: 16kg: x5
    - 2H swings, 16kg: 10x10

    Wednesday:

    - pull-ups H: (1-2-3-4)x5
    - presses L, 18kg: (1-2)x5
     
    Michael Scott, ShawnM and Pavel Macek like this.
  17. Justyna Mackova

    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
     
  18. Justyna Mackova

    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
     
  19. Justyna Mackova

    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:

    - running (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
     
  20. Justyna Mackova

    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.

    log.jpg
     
    Milan Hrubý and Pavel Macek like this.

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