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Lady Strong!

Friday 21.4. 2023 (Training #41)
  • 2HS, 24 x10/5, 28 x10/5
  • Get-ups: 24kg x1/5
  • stretching
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Two handed kettlebell swing (28kg) | Funkční trénink Praha

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Monday 24.4. 2023 (Training #42)
  • 1HS, 28kg x10/6, 24kg x10/4
  • get-ups: 24 x1/5 (didn't feel for 28kg, probably I will use "in between" weights for get-ups, like 26kg. Right hand is solid, but for my left 28kg is max right now, don't wanna do that every training session)
  • few pull-ups + pistol box squats
Eyes are finally getting better. Feeling relieved (last two weeks wasn't easy for me).
 
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Wednesday 26.4. 2023 (Training #43)
  • 1HS, 28kg x10/6, 24kg x10/4
  • Get-ups: 24kg x1/5
Friday 27.4. 2023 (Training #44) - in Germany, S&S practice (instead of lunch :))
  • 2HS, 24kg x10/10
  • Get-ups: 24kg x1/5
Friday: Flexible Steel Workshop
Saturday + Sunday: SFB in Darmstadt

Intense 3 days, but as always- it was worth it :)

SFB_2023.jpgFlexible_Steel.jpg
 
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Monday 1.5. 2023 (Training #45)
  • mobility drills
  • 1HS, 28kg x10/6, 24kg x10/4
No Get-ups on Monday, I felt tired after weekend and traveling. Decided to take two days off.

Thursday 4.5. 2023 (Training #46)
  • 1HS, 28kg x10/6, 24kg x10/4
  • Get-ups: 24kg x1/5
  • stretching
Saturday 6.5. 2023 (Training #47)
  • mobility drills
  • goblet squat, 24kg 3x5
  • 2HS, 28kg x10/10
  • Get-ups: 24kg x1/3, 26kg x1/2
Having another meibomian cyst in the eyelid (third in 3 weeks). I guess, I have just to deal with it. Taking care of my eyes, of my sleep, diet, taking ATB & vitamins...

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One arm swing: 28kg, Get-up: 26kg | Funkční trénink Praha

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Monday 8.5. 2023 (Training #48)
  • mobility drills
  • goblet squat: 24kg 3x5
  • 1HS, 28kg x10/8, 24kg x10/2
  • Get-ups: 24kg x1/2, 26kg x1/3
  • stretching
Wednesday 10.5. 2023 (Training #49)

Morning:
  • goblet squat: 24kg 3x5
  • 1HS, 28kg x10/8, 24kg x10/2
  • Get-ups: 24kg x1/2, 26kg x1/3
Afternoon:
  • hanging leg raises (HLR) with assistance: 3x5reps
  • pistol box squat (1-2-3)x3
Friday 12.5. 2023 (Training #50)
  • goblet squat, 24kg 2x5, 28kg x5
  • 2HS, 28kg x10/10
  • Get-ups: 22, 22, 24, 26, 26 kg
  • hanging leg raises (HLR) with assistance: 3x5reps
  • pistol box squat (1-2-2)x3
  • pull-ups: 10x2 reps
  • stretching
I would love to add one training session more during week (= training swings & get-ups on time with lighter bell...). We will see how I will manage it :)

Get-up.jpg
 
Saturday 20. 5. 2023 (Training #51)
  • goblet squat, 24kg 3x5
  • one-arm swings, 20kg 10x10/5 min, 1 min rest
  • Get-ups: 20kg x1/10 in 10 minutes
Yeah, I was puffing a bit (I wasn't used to swings on time), but with 20kg that was Ok. :)

Monday 15. 5. 2023 (Training #52)
  • goblet squat: 28kg: 3x5
  • one- arm swings: 28kg 10x10
  • Get-ups: 26kg x1/5
I pushed myself a bit today (wanna finish one stage of S&S). I feel that I am gonna need a slight deload soon.

Wednesday 17.5. 2023 (Training #53)
  • handstand (75min)
  • one- arm swings, 28kg 10x10
  • Get-ups: 24, 24, 26, 26, 24kg
Thursday 18. 5. 2023 (Training #54)
  • mobility drills
  • pistol box squat: (1-2-3)x3
  • chin-ups: 6x2 reps
  • hanging leg raises (first part of them = to "L" position) - 3x5 reps
  • stretching
Friday 19. 5. 2023 (Training #55)

I couldn't decided whether to do two hand swings or to test one- arm swings with 24kg... However I didn't have much time for training so I decided to try "Simple" standard for swings and "Sinister" standard for Get-ups...
  • goblet squat: 24kg 3x5
  • one- arm swings, 24kg 10x10/ 5 min - 1 min rest
  • Get-ups: 24kg x1/5 (on each side)/ 10 min
Honestly, I was surprised that it wasn't so bad. Seems that having strenght reserve (one-arm swings with 28kg) was a good strategy :).

 
Justyna Mackova said:
Saturday 20. 5. 2023 (Training #51)
  • goblet squat, 24kg 3x5
  • one-arm swings, 20kg 10x10/5 min, 1 min rest
  • Get-ups: 20kg x1/10 in 10 minutes
Yeah, I was puffing a bit (I wasn't used to swings on time), but with 20kg that was Ok. :)

Monday 15. 5. 2023 (Training #52)
  • goblet squat: 28kg: 3x5
  • one- arm swings: 28kg 10x10
  • Get-ups: 26kg x1/5
I pushed myself a bit today (wanna finish one stage of S&S). I feel that I am gonna need a slight deload soon.

Wednesday 17.5. 2023 (Training #53)
  • handstand (75min)
  • one- arm swings, 28kg 10x10
  • Get-ups: 24, 24, 26, 26, 24kg
Thursday 18. 5. 2023 (Training #54)
  • mobility drills
  • pistol box squat: (1-2-3)x3
  • chin-ups: 6x2 reps
  • hanging leg raises (first part of them = to "L" position) - 3x5 reps
  • stretching
Friday 19. 5. 2023 (Training #55)

I couldn't decided whether to do two hand swings or to test one- arm swings with 24kg... However I didn't have much time for training so I decided to try "Simple" standard for swings and "Sinister" standard for Get-ups...
  • goblet squat: 24kg 3x5
  • one- arm swings, 24kg 10x10/ 5 min - 1 min rest
  • Get-ups: 24kg x1/5 (on each side)/ 10 min
Honestly, I was surprised that it wasn't so bad. Seems that having strenght reserve (one-arm swings with 28kg) was a good strategy :).

Click to expand...
That's great work!
 
Monday 22. 5. 2023 (Training #56)
  • goblet squat: 24kg: 3x5
  • one- arm swings: 28kg 10x10
  • Get-ups: 24kg x1/5
Tuesday 23. 5. 2023 (Training #57)
  • pull-ups (with assistance - I am using the thinnest band in our gym): (1-2-3-4)x3, (1-2-3)x2
  • pistols box squat: (1-2-3)x5
  • HLR (bottom part on the pull-up bar): 4x5
Wednesday 24. 5. 2023 (Training #58):
  • goblet squat: 24kg: 3x5
  • one- arm swings: 28kg 10x10
  • Get-ups: 24kg x1/5
  • stretching
Get-ups felt heavy today, probably it will because of yestarday's pull-ups :)

Thursday 25. 5. 2023 (Training #59):
  • pull-ups with assistance: (1-2-3)x5
  • pistol box squat: (1-2-3-4)x3, (1-2-3)x2
  • HLR (upper part of it, practicing it on the floor with a stick - this part of HLR is pretty challenging): 5x5
Friday 26. 5. 2023 (Training #60):
  • goblet squat: 28kg 3x5 - like I said today to girls in the gym: "this is the worst part of my swings" :-D
  • 2HS, 32kg x10/2, 28kg x10/8
  • Get-ups: 26, 28, 30kg - for the first time! This is my half bodyweight Get-up (my weight today is 59kg ).
  • And I did Get-up with 32kg as well today on both sides (however - technique has some leakage, at least I know on what to focus on in practice). Always something to work on :).
Happy. It took me 6 months to add 4kg to my get-up.

 
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Monday 30. 5. 2023 (Training #61)
  • goblet squat: 28kg: 3x5
  • one- arm swings: 32kg x10/2 (surprisingly good... = better than trying 28kg for first time :), 28kg x10/8
  • Get-ups: 24kg x1/5 (get-ups feels heavy today)
Tuesday 31. 5. 2023 (Training #62)
  • pull-ups (with assistance): (1-2-3-4)x3, (1-2-3)x2
  • pistols box squat: (1-2-3)x5
  • stretching & massage
I am going to Poland tomorrow (planning early morning session before leaving), so next few days will be a deload in my training (I have only 16kg there + pull-ups bar). At the beginning I was thinking about sending 24kg kettlebell to Poland... but later I realized that it won't hurt to have an lighter training once and some variability in it :).

 
Justyna Mackova said:
Monday 30. 5. 2023 (Training #61)
  • goblet squat: 28kg: 3x5
  • one- arm swings: 32kg x10/2 (surprisingly good... = better than trying 28kg for first time :), 28kg x10/8
  • Get-ups: 24kg x1/5 (get-ups feels heavy today)
Tuesday 31. 5. 2023 (Training #62)
  • pull-ups (with assistance): (1-2-3-4)x3, (1-2-3)x2
  • pistols box squat: (1-2-3)x5
  • stretching & massage
I am going to Poland tomorrow (planning early morning session before leaving), so next few days will be a deload in my training (I have only 16kg there + pull-ups bar). At the beginning I was thinking about sending 24kg kettlebell to Poland... but later I realized that it won't hurt to have an lighter training once and some variability in it :).

Click to expand...
Great work!
 
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