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Lady Strong!

Wednesday:

Rest day. You can read it as "Beer & Sun". I needed it badly.

I have been searching for some tips for calisthenics training - I am posting some inspirational video I've found. I hope you will like it ?.




Thursday:
  • Super-joints, mobility drills on the grass
  • pull-ups, chin-ups on rings, trying some new things on the pull-up bar
  • stretching
justy_hrazda.JPG
 
Sorry for not writing for a while. This week was really hard for me.

But, from the beginning:

Sunday: morning jogging

Monday: playing around on playground with good friend of mine (pull-ups, skin the cat, knee raises...)

me _and_bara.jpg
 
Thursday: since this week, we are "allowed" to open ours gym, but with some restrictions... one of them is wearing a mask during training... I just have to try it today.
  • get-ups: 16, 20, 24, 28kg
  • 2H swings, 28kg: 5x10 reps
 
I felt back pain after Thursday training - that was definitely too much for my lower back. I took a few days off and it's better right now.

I noticed that when I am training = I am in much better mood, than when not training... how strange ;-)

Sunday: jogging (6km).

Tuesday:

- mobility drills: arm bar, prying goblet squats, Jefferson curl, windmills...
- get ups: 12kg x5
- skin the cat, German hang
- pull-ups/chin-ups - different variations, skin the cat
- headstand

 
Wednesday:
  • morning recharge plus mobility drills
  • playing with some plank & hollow position variations - one friend of mine asked me about it, so I made a short video :)


Thursday:
  • Super- Joints
  • chin-ups on rings (20 reps total)
  • practice: skin the cat, headstand, hanging leg raises
  • Romanian deadlift: 40kg 5x5
 
Friday, in the morning (on-line lesson):
  • mobility drills
  • few presses and fronts squtas
  • 2HS, 16kg: 10x10
Afternoon - outside:
  • playing on the pull-up bar
  • pull-ups: 5x5
Feeling good and strong on the pull-.up bar, but unfortunately at the end of training I fell down from one position too fast... and my shoulders didn't like it.

Saturday (sore and tired)
  • only get-ups: 12, 12, 16, 16, 16
Monday:
  • Original Strength and mobility
  • headstand
  • front squats, 30kg: 3x5
  • deadlifts, 50kg: 3x5
 
After Friday's incident on pull-ups bar - my old (good known) left shoulder pain came back. I took a rest from pull-ups bar for few days and concentred more on shoulder mobility and shoulder friendly exercises.

Last week, Tuesday:
  • Super-Joints
  • 1HS, 18kg: 10x10
  • get-ups: 18kg x5
Wednesday:
  • Original Strength
  • FSQ, 30kg: 5x5
  • DL, 50kg: 5x5
  • hanging leg raises
Thursday: day off

Friday:
  • Super-Joints and mobility drills
  • get-ups and windmills: 16kg x5
  • FSQ, 30kg: 5x5
  • DL 60kg: 5x5
Weekend: long evening walk on Saturday and Sunday morning jogging.

naplavka.jpg
 
Monday (light training session):
  • Super-Joints
  • Get-ups: 16, 16, 20, 20, 20
  • 1HS, 16kg: 10x10
  • goblet squats: 20kg: 5x5
  • kettlebell deadlift 32kg 5x5
  • hanging on the bar, TRX rows/pulls ( = shoulders feel better today!)

Tuesday: off

Wednesday:
  • mobility drills (movement preparation)
  • Get-ups: 16, 20, 20, 20, 20
  • hanging on the bar, TRX rows/pulls
  • FSQ x5 reps: 30, 35, 30, 35, 30kg
  • kettlebell deadlift, 48kg 5x5
 
Monday:

  • Super-Joints
  • mobility drills
  • get-ups: 16, 16, 20, 20, 20kg
  • chin-ups (with assistance): 5x5
  • DL 50kg: 5x5

Tuesday:
  • wall squats, cossacks, windmills
  • FSQ: 35kg 5x5
  • stretching (yeah, probably taking off my shoes before it would be a good idea ;-)
 
Wednesday: (I didn't wanna train inside in the dark gym - the light bell was everything I had at hand :)
  • playing with light kettlebell = single bell complex


Thursday:
  • morning mobility
  • headstand
  • pull-ups (with assistance) 10x3reps - shoulders is better, but far away from perfect
  • skin the cat - very carefully coming back
  • get-ups: 5x16kg
stojka.png
 
Friday: 17km.

friday.jpg

Monday:
  • mobility drills
  • kettlebell complexes: 1HS - high pull - snatch - windmill - press - front squat: all with 12kg, 5 rounds
  • pull-ups: 2reps x10, 6x5 with assistance
Tuesday:
  • skin the cat & headstand
Wednesday:
  • FSQ: 30kg 5x5
  • power swing, 20kg: 5x5
  • get-ups: 16, 16, 16, 20, 20, 20kg
  • press, 12kg 5x5
  • pull-ups: 3reps x 5, 5x5 with assistance
 
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