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Lady Strong!

Monday 9.1. 2023 (Training #3)
  • 2HS, 20kg 10x10
  • get-ups 20kg x5
  • pull-ups with assistance 8x3 reps
  • handstands
  • stretching
Wednesday 11.1. 2023 (Training #4)
  • early morning mobility & handstands: 75min (starting new course for handstand today, once a week for few months... we will see where I will get, exciting about the journey :)).
  • 1HS, 20kg 10x10
  • get-ups: 20kg x5
Friday 13. 1. 2023 (Training #5)
  • 1HS: 20, 20, 20, 20, 24, 24, 24, 24, 20, 20
  • get-ups: 20, 20, 24, 24, 20
  • chin-ups: 2, 3, 5, 2, 3, 5 reps
  • stretching
Feeling strong today, enjoying movement & practice.

I was thing about my intentions (intentions sounds better for me than "plans or aims") in training for this year and it would be 3 things:
  • training towards Sinister (I don't have deadline for this)
  • working on my handstand (I would love to do it freestanding)
  • working regularly on my flexibility - I start to enjoying lately the feeling of "opening" my body .
mobility.jpg
 
Monday 16.1. 2023 (Training #6)
  • 2HS, 20kg 10x10
  • get-ups 20kg x5
  • pull-ups with assistance 8x3 reps
  • handstands
  • stretching
Wednesday 18.1. 2023 (Training #7)
  • early morning mobility & handstands: 75min
  • 1HS, 20kg 10x10
  • get-ups: 20kg x5
Friday 20. 1. 2023 (Training #8)
  • 1HS: 20, 20, 20, 20, 24, 24, 24, 24, 24, 24
  • get-ups: 20, 20, 24, 24, 24
  • pull-ups with assistance: 10x3 reps
  • stretching
I didn't feel like adding weight at the beginning of the week (without going into details - that wasn't the best week of my life) and I am not sure any more that I will be able to train 4 times a week... (I added long stretching sessions to my routine). We will see :).

 
Monday 23.1. 2023 (Training #9)
  • 2HS, 24kg: 10x10
  • get-ups: 20, 20, 24, 24, 24kg
  • pull-ups with assistance 6x3 reps
  • handstands
  • stretching
Wednesday 25.1. 2023 (Training #10)
  • 1HS: 20, 20, 20, 20, 24, 24, 24, 24, 24, 24kg
  • get-ups: 20kg x5 (20kg feels like 28kg today)
Friday 27. 1. 2023 (Training #11)
  • 1HS: 24kg 10x10 (for the first time all sets with 24kg)
  • get-ups: 24kg x5
  • pull-ups: 5 (just checking is it there), 5x5 with assistance
  • stretching
Pretty happy with Friday's training. Swing are definitely bigger challenge for me than get-ups...
Weekend: time to breath some fresh air!

hory.JPG
 
Monday 30.1. 2023 (Training #12)
  • 2HS, 24/28kg (alternating): 10x10
  • get-ups: 24kg x10 (5 on left, 5 on right)
  • stretching
Wednesday 1.2. 2023 (Training #13)
  • handstands (early morning, 75min)
  • 1HS: 24kg 10x10/9 minutes
  • get-ups: 24kg x10
Friday 3. 2. 2023 (Training #14)
  • 1HS: 24kg 10x10/ 8 minutes
  • get-ups: 24kg x10
  • pull-ups with assistance 5x5
  • stretching
It's 12 weeks since I started to train for S&S. I am definitely gonna stay for a while with 24kg on swings = I would love to reduce time to 5 minutes (Simple standards for swings). Before I started program I was afraid about my grip strength... however, bigger problem is catching my breath :). Today's 8 minutes feels like sprint. Get-ups feel solid.

 
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Monday 6.2. 2023 (Training #15)
  • 2HS, 28kg: 10x10
  • get-ups: 24kg x10 (5 on left, 5 on right)
  • stretching
Wednesday 8.2. 2023 (Training #16)
  • handstands (early morning, 75min)
  • 1HS: 24kg 10x10/7 minutes (2 minutes less than a week ago)
  • get-ups: 24, 26, 26, 24, 24 - on both sides
  • stretching


And that was the last training session I did. The next day I was struck down with fever. Headache, coughing, muscles pain... typical flu.
Today is gonna be my first practice after 10 days - I guess I am starting all over again.
 
Sunday 19.2. 2023 (Training #17)
  • mobility drills
  • 1HS, 16kg: 10x10
  • get-ups: 16kg x10 (5 on left, 5 on right)
Tuesday 21.2. 2023 (Training #18)
  • 1HS: 16/20kg 10x10 (alternating weights)
  • get-ups: 16, 16, 20, 20, 20 - on both sides
  • stretching
I went to handstand classes on Wednesday as well and at that moment I had to be honest with myself - I am not feeling well yet... Tired and sore (after training with light weights). Starting back again after flu - it just didn't work out, it was to soon. Apparently my body needs more rest & self-love than pushing hard.

I am going to take it easy during weekend and next week - going for a walk, massage, maybe move a bit.

Have a great weekend!

Ju_jaro.jpg
 
So... after 3 weeks of feeling bad I have finally got antibiotics (not happy about it, however - I will eat anything to feel good again).
I did my first (and very light) training today.

Friday 3.3. 2023 (Training #19):
  • mobility drills (the biggest part of my practice)
  • get-ups: 12, 12, 16, 16, 16kg
  • Kb deadlift, 28kg: 5x8
  • TRX rows and hanging on the pull-up bar
  • handstands
  • light stretching
It feels so good to move again.

Next week I am going to Poland to visit my family (spring holiday). I am going to use this time for recovery/healing = being outside, reading and taking some time off from social media.

Take care of yourself!
 
Hey, how many reps per set you did of those TRX rows and what you think of that movement in general? I like it.
 
masa said:
Hey, how many reps per set you did of those TRX rows and what you think of that movement in general? I like it.
Click to expand...
Hi Masa, I am doing cca 10 reps per set, generally around 5 sets. Honestly I prefer pull-ups/chin-ups as a pulling movement, but I adding some horizontal TRX rows seems like a good idea for shoulder health and a little bit of pump (I like TRX rows as a finisher of my practice :)).
 
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Last few training session (after spring holiday):

Wednesday 15.3. 2023 (Training #20)
  • mobility drtils (arm bar, Brettzel, prying goblet squat, windmill...)
  • 1HS, 16kg x10/10
  • Get-ups: 16kg x1/5
Friday 17.3. 2023 (Training #21):
  • 1HS: 16kg x10/6, 20kg x10/4
  • Get-ups: 16kg x1/2, 20kg x1/3
  • handstands: x1/10
  • pull-ups (with a assistance) x5/5
  • military press (just with an empty bar): 20kg x5/5
  • FSQ (20kg) x5/
Saturday 18.3. 2023 (Training #22):
  • 1HS, 20kg x10/10
  • Get-ups: 20kg x1/5
  • TRX rows x10/5 + bridges x1/5 + hardstyle plank x1/5
  • DL: 40kg x5/3, 50kg x5/2
  • stretching
That was a first trainings session I enjoy. It is never easy to come back after brake... I was sore all week, however I believe next week will be better.
 
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Justyna Mackova said:
Hi Masa, I am doing cca 10 reps per set, generally around 5 sets. Honestly I prefer pull-ups/chin-ups as a pulling movement, but I adding some horizontal TRX rows seems like a good idea for shoulder health and a little bit of pump (I like TRX rows as a finisher of my practice :)).
Click to expand...
Thanks for your reply. I appreciate. I do TRX rows sets of 20 reps. Good pump I agree!
 
Sunday 19.3. 2023 (Training #23):
  • pull-ups (with assistance, i feel heavy...): x5/6
  • handstands
  • 2HS, 20kg x10/10
  • Get-ups: 20kg x1/2, 22kg x1/3
Monday 20.3.2023 (Training #24):
  • 1HS, 20kg x10/10
  • Get-ups: 20kg x1/5
  • stretching
Wednesday 22.3.2023 (Training #25):
  • handstands (early morning, 75min) - trying to step of my comfort zone = the wall :). It will take a while... but I am enjoying the process
  • 1HS, 24kg x10/4, 20kg x10/6 - surprisingly good
  • Get-ups: 20kg x1/5 - feels like 28kg today
bent_press.jpg
 
Thursday 23. 3. 2023 (Training #26)
  • mobility drills
  • pull-ups (on bands): x5/6
  • handstands - practice
  • stretching
www.youtube.com

Training_26

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Friday: 24.3. 2023 (Training #27)
  • 1HS: 20kg x10/2, 24 x10/8
  • Get-ups: 20x1/2, 22kg x1/1, 24kg x1/2
  • plus few front squats, presses (only an empty bar) , deadlift (just 60kg) - just to not forget a movement
 
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Last week:

Monday 27.3. 2023 (Training #28):
  • 1HS, 24kg 10x10
  • get-ups: 20kg x1/5
Wednesday 29.3. 2023 (Training #29)
  • handstands (75 min)
  • 1HS, 28kg x10/2 (for the first time), 24kg x10/8
  • get-ups: 20 kg x1/3, 22kg x1/2
  • stretching
Decided to build up strength reserves for swings, before reducing time to 5 minutes (I mean, 5 min with 24kg = simple standard for swings). Funny, 24kg felt pretty light after swinging with 28kg :).

Friday 31.3. 2023 (Training #30)
  • 2HS, 28kg x10/2, 24 x10/8
  • get-ups: 22kg x1/5
  • few chin-ups & presses
Sunday: handstand practice & stretching

Pretty happy with result.

 
Justyna Mackova said:
Last week:

Monday 27.3. 2023 (Training #28):
  • 1HS, 24kg 10x10
  • get-ups: 20kg x1/5
Wednesday 29.3. 2023 (Training #29)
  • handstands (75 min)
  • 1HS, 28kg x10/2 (for the first time), 24kg x10/8
  • get-ups: 20 kg x1/3, 22kg x1/2
  • stretching
Decided to build up strength reserves for swings, before reducing time to 5 minutes (I mean, 5 min with 24kg = simple standard for swings). Funny, 24kg felt pretty light after swinging with 28kg :).

Friday 31.3. 2023 (Training #30)
  • 2HS, 28kg x10/2, 24 x10/8
  • get-ups: 22kg x1/5
  • few chin-ups & presses
Sunday: handstand practice & stretching

Pretty happy with result.

Click to expand...

Awesome job with the 28k!
 
Last week:

Monday 3.4. 2023 (Training #31):
  • 1HS, 28kg x10/2, 24kg x10/8
  • get-ups: 20 x1/1, 22kg x1/3, 24x1/1
Wednesday 5.4. 2023 (Training #32):
  • handstands (75 min)
  • 1HS, 28kg x10/2, 24kg x10/8
  • get-ups: 20 kg x1/1, 22kg x1/4
  • stretching
Thursday 6.4. 2023 (Training #33):

I added some bodyweight stuff on no training days... = at the end of month I am going to Germany to assist on SFB - I need to refresh some skills, doing few reps through the day, kind of GTG:
  • pistol box squats
  • pull-ups
  • press to handstand
  • leg raises
Friday 7.4. 2023 (Training #34):
  • 2HS, 28kg x10/4, 24 x10/6
  • get-ups: 22kg x1/3, 24kg x1/2
Sunday 9.4. 2023 (Training #35): bodyweight + stretching

 
Monday 10.4. 2023 (Training #36):
  • mobility drills
  • 1HS, 28kg x10/2, 24kg x10/8
  • get-ups: 22kg x1/5
Wednesday 12.4. 2023 (Training #37):
  • handstands (75 min)
  • 1HS, 28kg x10/4, 24kg x10/6 (happy with that)
  • get-ups: 22kg x1/2, 24kg x1/3 (slowly coming back where I was, 2 months ago)
  • stretching
Good day today, all my muscles are sore, but no pain, which is great :).

IMG_5067.jpg
 
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Saturday 15. 4. 2023 (Training #38):
  • 2HS: 28kg x10/5, 24kg x10/5
  • Get-ups: 22kg x1/5
Monday 17. 4. 2023 (Training #39):
  • 1HS, 28kg x10/4, 1HS, 24kg x10/6
  • Get-ups: 24kg x1/5
I had small "surgery" on Monday - chalazion (bump inside eyelid causing constant eye pain) removing. Unfortunately it seems that another one is growing next to it... However - swings & get-ups are fine so far, handstand are not.

Wednesday 19. 4. 2023 (Training #40):
  • 1HS, 28kg x10/4, 24kg x10/6
  • Get-ups: 28kg x1/1, 24 x1/4
J_33.jpg
 
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