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Lady Strong!

Monday 31.7. 2023 Training #98:
  • goblet: 28kg 3x5
  • one-arm swings: 32kg x10/4, 28kg x10/6
  • get-ups: 24kg x1/5
Tuesday 1.8. 2023 Training #99:
  • pull-ups: (1-2-3)x3
  • pistols (on the box): (1-2-3)x3
  • HLR: 5x3
  • handstands


Wednesday 2.8.2023 Training #100:
  • mobility drills
  • goblet: 28kg x5, 32kg 2x5
  • one-arm swings: 32kg x10/4, 28kg x10/6
  • get-ups: 24kg x1/5
Thursday 3.8. 2023 Training #101 :
  • pull-ups: (1-2-3)x3
  • pistols (on the box): (1-2-3)x3
  • HLR: 5x5
  • stretching
 
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Friday 4.8. 2023 Training #102:
  • morning jogging
  • two - hand swing: 32 kg x10/4, 28kg x10/6
  • get-ups: 24kg x1/5
Sunday (playing outside) - few HLR + pull-ups: 5reps, 1, 1, 1, 1, 1, 1, 1.



Monday 7.8. 2023 Training #103:
  • goblet: 28kg 2x5, 32kg 1x5
  • one-arm swings: 32kg x10/4, 28kg x10/6
  • get-ups: 24kg x1/5
Tuesday 8.8. 2023 Training #104:
  • pull-ups: (1-2-3)x3
  • pistols (on the box): (1-2-)x4
  • HLR: 5x5 + handstands
  • stretching
 
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Wednesday 9.8. 2023 Training #105:
  • goblet: 28kg 2x5, 32kg 1x5
  • one-arm swings: 32kg x10/6, 28kg x10/4
  • get-ups: 24kg x1/5
Thursday 10.8. 2023 Training # 106
  • pull-ups: 5x3reps
  • pistol (on the box): (1-2-3)x3
  • hanging leg raises: 8x1 rep
On Friday something happened with my neck (I have been painting walls in the gym, so difficult to say what was the reason… probably it was a combinations of few elements).

Weekend: off/rest.

Tuesday 15. 8. 2023 Training #107
  • two hand swings: 32kg x10/6, 28kg x10/4
  • get-ups: 20kg x1/5
Neck is better, but far away from perfect. Checking what I can do = swings felt fine. I have tried pull-ups as well - hanging on the bar didn’t seem like a good idea.

Thursday 17.8. 2023 Training #108
  • one arm swings: 28kg x10/10
  • get-ups: 20kg x1/5
Saturday 19.8. 2023 Training #109
  • one-arm swings: 32kg x10/6, 28kg x10/4
  • get-ups: 22kg x1/5
Feeling grateful that I can move again.

IMG_5593.jpeg
 
Monday 21.8. 2023. Training #110
  • two hand swings: 32kg x10/10
  • get-ups: 22kg x1/10
Wednesday 22.8. 2023 Training #111 - Timeless Sinister:
  • one-arm swings, 32kg 10x10
  • get-ups 24kg x1/10
I am going for holiday tomorrow (not sure if I will have access to kettlebells or not) so I just want to/have to do it today. I knew it was there for long time... so there was no guessing :).

SAS.jpg
 
Friday 24.8. 2023 Training #112

• mobility drills
• 2HS, 28kg x10/2, 32kg x10/8
• Get-ups: 24kg x1/10
• a few pull-ups + HLR
• stretching

After 10hours of sitting it was a blessing. Grateful for an opportunity to train in my friends place (we met 9 years ago on SFG2, the time is flying ;)).
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Saturday - Sunday: SF Resilient Workshop in Croatia

Sunday 26.8. 2023 Training 113 (during break):

• one arm swings: 24kg 10x10 (it’s the heaviest bell around, but it’s better to have a light session than none :)).
• get-ups: 24kg x1/10
• a few pull-ups + HLR

 
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Thursday 30.8. 2023 Training 114 (still on vacation, I have found an outside gym in Croatia, where they had kettlebells, up to 28kg).
  • 1arm swings: 28kg 10x10
  • get-ups: 20kg x1/10
The rest of days I have been practicing bodyweight skills = pull-ups, hanging leg raises + Great Gama Protocol (daily). With a little bit of jogging and swimming you can say that it was an active vacation (not very active, just enough :) ).



Monday 4.9. 2023 Training 115 (back at the gym in Prague)
  • mobility drills
  • two hand swings: 28kg x10/2, 32kg x10/8
  • get-ups: 20kg x1/10
Honestly, I am going to have a very demanding week in the gym (being there all day, everyday = beginning of new school year), so I don't wanna push to maximum in my own training. Also, in coming weeks, I wanna add some drills from Resilient Workshop into my training practice.
 
Wednesday 6.9. 2023 Training 116:
  • goblet: 24kg 3x5
  • one-arm swings: 32kg x10/6, 28kg x10/4
  • get-ups: 20kg x1/10 (felt heavy)
I was to tired to train on Friday, decided to wait for weekend. That was a good decision :).

Saturday 9.9. 2023 Training 117:
  • mobility drills (arm bars, windmills, bent presses, shoulder rotator...)
  • goblet squat: 28kg 3x5
  • two hand swings, 32kg 10x10
  • get- ups: 20kg x1/4, 24kg x1/6
  • hanging leg raises + pull-ups - 5 x3 reps of each
  • stretching
 
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Two weeks ago (11.- 18.9.)

going to Georgia for one week, mostly to visit country and to climb mount Kazbek (5054m :)).
Mission completed & successful. I was curious how it is gonna be in very high altitude... and it wasn't so bad. My physical form is pretty good, I am really happy about it. Dealing with cold and sleep deprivation was the biggest challenge for me.
I felt tired all week after coming back to Prague... I did my first training session on Friday.

kazbek.jpg

Friday 22.9. 2023 Training 118:
  • mobility drills
  • 2HS, 28kg 10x10
  • get-ups: 20kg x1/10
  • stretching
 
Justyna Mackova said:
Two weeks ago (11.- 18.9.)

going to Georgia for one week, mostly to visit country and to climb mount Kazbek (5054m :)).
Mission completed & successful. I was curious how it is gonna be in very high altitude... and it wasn't so bad. My physical form is pretty good, I am really happy about it. Dealing with cold and sleep deprivation was the biggest challenge for me.
I felt tired all week after coming back to Prague... I did my first training session on Friday.

View attachment 22643

Friday 22.9. 2023 Training 118:
  • mobility drills
  • 2HS, 28kg 10x10
  • get-ups: 20kg x1/10
  • stretching
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That’s an awesome accomplishment, great job! Beautiful pictures as well!
 
This week wasn't easy at all. First of all - coming back to regime after 2 weeks off is always hard (somehow bells are heavier and I am more lazy :) and second - I am not feeling good after trip to Georgia (sore throat + coughing. Yeah... ginger tea and garlic soup hopefully will help).

Monday 25. 9. 2023 Training 119:
  • mobility drills
  • one-arm swings: 24kg 10x10
  • get-ups: 20kg x1/10
Wednesday 27. 9. 2023 Training 120
  • one-arm swings: 28kg 10x10
  • get-ups: 20kg x1/6, 22kg x1/4
Thursday: I had a free evening (after a very long time): handstands & stretching - I enjoyed that much.

Friday 29.9. 2023 Training 121
  • 2hand swings, 32kg x10/2, 28kg x10/8
  • get-ups: 22kg x1/10
  • stretching
Plus: a little bit of pull-ups & hanging leg raises through week.

pull-ups:georgia.jpg
 
Training practice this week:

Monday 2. 10. 2023 Training #122:
  • 1HS, 28kg: 10x10 (28kg still feels heavy)
  • get-ups: 20 x1/4, 24x1/6
  • a few pull-ups (ladders)
Wednesday 4. 10. 2023 Training #123
  • 2 HS: 28kg 10x10
  • get-ups: 22kg x1/10
  • handstands + HLR + stretching
Friday 6.10. 2023 Training #124:
  • 1HS, 32kg x10/4, 28kg x10/6
  • get-ups: 20kg x1/4, 24kg x1/6
  • handstands + HLR + stretching
 
Monday 9.10. 2023 Training #125
  • 1HS, 28kg x10/8, 32kg x10/2
  • Get-ups: 22kg x1/10
  • partial HLR + handstands + stretching
Wednesday 11.10.2023 Training #126
  • 2HS, 28kg x10/2, 32kg x10/8
  • Get-ups: 24kg x1/10
  • HLR 3x3 + assisted pull-ups: 5x5


Saturday 14. 10.2023 Training #127
  • mobility drills + goblet 24kg 3x5
  • 1HS, 28kg x10/6, 32kg x10/4
  • Get-ups: 24, 26, 28, 26, 24kg
 
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Monday 16.10. 2023 Training #128
  • mobility drills
  • one arm swings, 28kg 10x10
  • get-ups: 20kg x1/10
Thursday 19.10.2023 Training #129 (training at home)
  • 2HS, 28kg 10x10
  • get-ups: 16kg x1/10
  • pull-ups + hanging leg raises
Flying to Nepal today (mountains are calling), see you in one month!

IMG_8984 2.jpg
 
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I like how you just casually mentions that you have achieved timeless sinister :) It is very impressive. I sometimes visit your training log just to see how somebody who is very strong is training. Very helpful.
 
Anders said:
I like how you just casually mentions that you have achieved timeless sinister :) It is very impressive. I sometimes visit your training log just to see how somebody who is very strong is training. Very helpful.
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Thank you for your kind words! :)
 
Finally back from Nepal!

Honestly, Nepal was harder than I thought it will be (stomach problem, coughing, losing weight... I lost 5kg during 3 weeks, mostly muscles). However - I am glad I went there (that was my dream for many years) and that I was able to climb my first 6000m - Island Peak (6189m).
We were planning to climb Lobuche East as well, but after dealing with coughing (taking antibiotics and not feeling well) I decided not to climb it. I've got acute mountain sickness during descending as well (yeah... I have a nice flight to hospital in Kathmandu :)).

It was a great adventure, but it's good to be back!

Nepal.JPG
 
Justyna Mackova said:
Finally back from Nepal!

Honestly, Nepal was harder than I thought it will be (stomach problem, coughing, losing weight... I lost 5kg during 3 weeks, mostly muscles). However - I am glad I went there (that was my dream for many years) and that I was able to climb my first 6000m - Island Peak (6189m).
We were planning to climb Lobuche East as well, but after dealing with coughing (taking antibiotics and not feeling well) I decided not to climb it. I've got acute mountain sickness during descending as well (yeah... I have a nice flight to hospital in Kathmandu :)).

It was a great adventure, but it's good to be back!

View attachment 23201
Click to expand...
I'm sorry for your illness but you accomplished more than most of us ever will! Great job at killing it!
 
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