all posts post new thread

Lady Strong!

Training last two weeks = just easy training, nothing spectacular :). I skipped the very first week of training after coming back from Himalayas (not feeling healthy enough to train, just doing mobility drills).

Monday 20. 11. 2023 Training #130 (in the morning)
  • mobility drills
  • two hand swings: 24kg 10x10
  • get-ups: 20kg x1/10
  • + climbing (afternoon)
Wednesday 22. 11. 2023. Training #131 (the same as on Wednesday)

Friday 24. 11. 2023 Training #132
  • two hand swings: 24/28kg 10x10
  • get-ups: 22x1/10
  • pull-ups with assistance + haninging leg raises + handstands
Friday's evening: we had a celebration with ladies from the gym = already 13 years of our Functional Training Prague .

futr_13let.jpg

Monday 27.11. 2023 Training #133
  • one arm swings: 20kg 10x10
  • get-ups: 22kg x1/10
Tuesday: just few pull-ups+ hanging leg raises

Wednesday 29.11. 2023 Training #134 (yesterday)
  • one arm swings: 24kg 10x10
  • get-ups: 24kg x1/10
  • handstands + stretching
First training since coming back from Nepal, that felt good :). I would love come back to 32kg on swings till Christmas... but we will see, it's better not to plan :) .
 
Last two weeks

Friday 1.12. 2023 Training #135
  • two hand swings, 28kg 10x10
  • get-ups: 20, 22, 24, 24, 24kg
  • HLR + handstands
Monday 4.12. 2023 Training #136
  • FSQ, 30kg 5x5
  • one arm swings, 24kg 10x10
  • get-ups: 20kg x1/10 (I have been climbing yesterday, so thats light get-ups)
Tuesday: pull-ups (with assistance), hanging leg raises (trying to get where I was = being able to do one, two full hanging leg raises).

Wednesday 6.12.2023 Training #137
  • one arm swings, 24kg x10/4, 28kg x10/6
  • get-ups: 22kg x1/10
  • stretching
Saturday 9.12. 2023 Training #138 (at home, kettlebell available: 16kg, 28kg)
  • two hand swings, 28kg 10x10
  • get-ups: 16kg x1/10
  • a few bent-presses and pull-ups
  • hanging leg raises (second part, practice in doorway)

IMG_8895.jpg

Monday 11.12. 2023 Training #139
  • FSQ, 30kg 5x5
  • one arm swings, 28kg 10x10
  • get-ups: 20kg x1/10
Wednesday 13.12. 2023 Training #140
  • two hand swings, 28kg 10x10
  • get-ups: 24kg x1/10
Thursday: pull-ups, handstands, hanging leg raises

Friday 15.12. 2023 Training #141
  • FSQ, 30kg 5x5
  • one arm swings 28kg 10x10
  • get-ups: 26kg x1/10
  • stretching
That training session felt pretty good. Honestly, it is not so easy to come back to 32kg... One month off (in Nepal) will probably take me 3 months to come back on track (in January/February). However, plan for 2024 is pretty obvious :).
 
Sunday 17.12. 2023 Training #142 (at home)
  • one-arm swings, 28kg 10x10
  • get-ups: 28kg x 1/10
  • hanging leg raises
  • stretching
This is the first time I did all 5 get-ups with 28 kg :) I have been training at home = 16kg and 28kg was available...so, I decided to go for it. I also had to start my practice on Sunday, instead of Monday (I won't be able to train on Friday - traveling).



Tuesday 19. 12. 2023 Training #143
  • two hand swings, 28/32kg: 10x10
  • get-ups: 20kg x1/10 (my shoulder are a little bit sore, as you can guess)
 
Justyna Mackova said:
Sunday 17.12. 2023 Training #142 (at home)
  • one-arm swings, 28kg 10x10
  • get-ups: 28kg x 1/10
  • hanging leg raises
  • stretching
This is the first time I did all 5 get-ups with 28 kg :) I have been training at home = 16kg and 28kg was available...so, I decided to go for it. I also had to start my practice on Sunday, instead of Monday (I won't be able to train on Friday - traveling).



Tuesday 19. 12. 2023 Training #143
  • two hand swings, 28/32kg: 10x10
  • get-ups: 20kg x1/10 (my shoulder are a little bit sore, as you can guess)
Click to expand...

Great work!
 
Thursday 21.12.2023 Training #143 (at home, I didn't fell well, lighter training)
  • 1 arm swings, 28kg 10x10
  • get-ups: 16kg x1/10
Saturday 23.12. 2023:

mobility + pull-ups (assisted) + hanging leg raises + handstand, stretching.

Sunday 24.12. 2023 Training #144 (in Poland, 16kg & 24kg available):
  • one arm swings, 24 kg 10x10
  • get-ups 24kg x1/10
  • a few presses & bent-presses with 16kg
24kg on swings feels very light, on get-ups - it's just a perfect weight to train with.



Tuesday 26.12. 2023: a few pull-ups (assisted), hanging leg raises, stretching.

Wednesday 27.12. 2023 Training #145 (light training, after 7hours of traveling)
  • two hand swings, 28kg 10x10
  • get-ups: 22kg x1/10
Thursday 27.12.2023:

mobility + pull-ups (assisted) + hanging leg raises + handstands = light bodyweight training (I am not even counting it as a training session). My pull-ups and hanging leg raises are far away from what it was before going to Nepal... I still cannot get where I was in October and it 's a little frustrating. I just need more time to build strength again.
 
Justyna Mackova said:
Thursday 21.12.2023 Training #143 (at home, I didn't fell well, lighter training)
  • 1 arm swings, 28kg 10x10
  • get-ups: 16kg x1/10
Saturday 23.12. 2023:

mobility + pull-ups (assisted) + hanging leg raises + handstand, stretching.

Sunday 24.12. 2023 Training #144 (in Poland, 16kg & 24kg available):
  • one arm swings, 24 kg 10x10
  • get-ups 24kg x1/10
  • a few presses & bent-presses with 16kg
24kg on swings feels very light, on get-ups - it's just a perfect weight to train with.



Tuesday 26.12. 2023: a few pull-ups (assisted), hanging leg raises, stretching.

Wednesday 27.12. 2023 Training #145 (light training, after 7hours of traveling)
  • two hand swings, 28kg 10x10
  • get-ups: 22kg x1/10
Thursday 27.12.2023:

mobility + pull-ups (assisted) + hanging leg raises + handstands = light bodyweight training (I am not even counting it as a training session). My pull-ups and hanging leg raises are far away from what it was before going to Nepal... I still cannot get where I was in October and it 's a little frustrating. I just need more time to build strength again.
Click to expand...

I love that your lighter training is more than most men do on here!
 
Friday 29. 12. 2023 Training #144
  • one arm swings, 28kg 10x10
  • get-ups: 24kg x1/10
That was the last training of the year.

I am pretty happy with 2023, that was a good & intense year, in short:
  • Timeless Sinister (after a year of training)
  • Get-up with 32kg
  • getting in shape
  • climbing some higher mountains.


Glad that I can be part of StrongFirst, teaching and learning in 2023:
  • SFB (Germany)
  • Flexible Steel (Germany)
  • StrongFirst Resilient (Croatia)
  • StrongFirst Endurance (Germany)
Goals for 2024?
Definitely Sinister is on my list, but we will see... I "just" need more time and good health for it :). Also, I wanna work more on my flexibility.
 
Last edited:
Monday 1.1. 2024 Training 1/2024 (at home)
  • goblet squat, 28kg 3x5
  • 1 arm swings, 30kg (28kg + 2kg kb tag): 10x10
  • get-ups: 18kg x1/10
  • stretching (side splits)
Tuesday: hanging leg raises 5x3

Wednesday 3.1. Training 2/2024
  • goblet squat, 28kg 3x5
  • two hand swings, 32kg 10x10
  • get-ups: 20kg x1/10
  • stretching (pancake)
Thursday: hanging leg raises 5x3

Friday 5.1. Training 3/2024
  • goblet squat, 28kg 3x5
  • 1 arm swings, 28kg x10/6, 32kg x10/4 (32kg at one hand for the first time since Nepal)
  • get-ups: 24kg x1/10
  • stretching (side splits)
  • + sauna afterwards


Yeah, I felt that training the next day :).

Sunday: a little bit of bodyweight, pull-ups, handstands, pistols...(at home)
 
I am little behind with log, sorry for that.

Monday 8. 1. Training 4/2024
  • mobility drills
  • goblet squats, 24kg 3x5
  • one arm swings: 28kg x10/2, 30kg x10/8 (felt heavy)
  • get-ups: 24, 22, 22, 22, 24kg
  • RPE: 5
  • massage at the evening
Wednesday 10. 1. Training 5/2024
  • goblet squat: 24kg 3x5
  • two hand swings: 32kg 10x10
  • get-ups: 22kg x1/10 (= 5 get-ups on both side)
  • RPE: 6/7
I am frustrated. I don't have my "usual" energy. Struggling a lot with swings. Too much work at the gym, to little of sleep and sun.

Friday 12. 1. Training 6/2024
  • one arm swings, 28kg x10/6, 32kg x10/4
  • get-ups: 24, 24, 24, 24, 26kg
  • handstands & stretching
  • RPE: 4
  • sauna after training
Better. Good sleep at night helped a lot.

Monday 15.1. Training 7/2024
  • mobility drills
  • goblet squats: 24kg 3x5 reps
  • one arm swings, 28kg x10/6, 32kg x10/4 (felt heavy)
  • get-ups: 24kg x1/10
  • RPE: 7
Tuesday: a little bit of bodyweight

Wednesday 17. 1. Training 8/2024
  • two hand swings: 32kg 10x10
  • get-ups: 24x1/10
  • stretching & massage afterwards
  • RPE: 4
Short and good training.

Friday 19. 1. Training 9/2024
  • mobility drills
  • goblet squats: 24kg 3x5 reps
  • one arm swings, 28kg x10/4, 32kg x10/6 (much, much better than on Monday)
  • get-ups: 24, 28, 28, 28, 24kg
  • HLR & handstands
  • RPE: 3


Probably the best training this year. I have been feeling "weak" and tired lately... so I did some changes (taking more care of myself and my recovery).
 
Last edited:
Saturday 20.1. cross-country skis (beign in the nature, finally :)

Sunday 21.1. : teaching a workshop at my gym (barbell)

sat.jpg

Monday 22. 1. Training 10/2024
  • 2HS (instead of one arm swings - feeling hungry and tired, weekend was intense): 32 kg x10/7, 36kg x10/3 (honestly, it is not a big difference between 32 and 36)
  • get-ups: 22kg x1/10
  • RPE: 8 (especially swings at the beginning)
Tuesday: hanging leg raises 5x3 reps + side splits stretching

Wednesday - I was supposed to train, but I didn't feel like it. Decided to take a Thursday morning off at the gym... Throughout the week I am usually going to sleep before 10pm, but getting up everyday around 5am is not an optimal for me (especially in the winter). I would love to get-up a little bit later (after 6 would be lovely). Working on it!

Thursday 25. 1. Training 11/2024 (11 hours of sleep)
  • one arm swings: 28kg x10/2, 32kg x10/8 (felt super easy)
  • get-ups: 24, 24, 26, 26, 26kg
  • hanging leg raises: 5x3 reps
  • a few pull-ups and handstands
  • RPE: 3/4
I just wanna cry after training, because everything went so smooth and easy.
Notes for myself: I just need to sleep more (8 hours + in my case).



Friday 26.1. : massage

Saturday 27.1. Training 12/2024
I decided to test where I am with my S&S.

Timeless Sinister:
  • one- arm swings, 32kg 10x10/9minutes
  • 1 minute rest
  • get-ups: 24kg x1/10/8minutes
All done in less than 18minutes. It took me almost 3 months (after coming back from Nepal) to come back to Timeless Sinister (actually, I have better times right now than I had a few months ago). Pretty happy with results, however, there is still a lot of work to do.

Saturday 28.1. : side splits stretching
 
Last edited:
Monday 29. 1. Training 13/2024
  • 2HS, 32kg x10/5, 36kg x10/5
  • get-ups: 22, 22, 24, 24, 24kg
  • hanging leg raises5x3
  • stretching
  • RPE: 7
Wednesday 31. 1. Training 14/2024
  • one arm swings: 32kg x10/10
  • get-ups: 24 x1/10 (I could go heavier but I wanna save some strength for afternoon)
  • evening: handstands lesson
  • RPE: 5
Friday 2. 2. Training 15/2024
  • one arm swings: 32kg x10/10
  • get-ups: 24, 24, 26, 26, 26kg
  • handstands, hanging leg raises
  • stretching (side splits - working on my weak points)
  • RPE: 5
That was a good week.

I've just realized that it is a nice place to be in my training practice... I start to feel comfortable in what was uncomfortable before. Lifting heavy but with less effort. I am not gonna hurry with peaking, I am gonna enjoy this for a moment.

training_15.jpg
 
Monday 5. 2. Training 16/2024
  • 2HS, 32kg x10/3, 36kg x10/7
  • get-ups: 26kg x1/10
  • hanging leg raises 5x3
  • RPE: 7
I added too many rounds with 36kg, I felt my lower back the next day. Not gonna do this again.

Wednesday 7. 2. Training 17/2024
  • one arm swings: 32kg x10/10
  • get-ups: 24, 24, 28, 24, 24kg
  • evening: handstands lesson
  • RPE: 7
Thursday:
  • massage (this one is really painful, dealing with my left forearm... I am gonna have 2 days rest afterwards)
Saturday 10. 2. Training 18/2024
  • one arm swings: 32kg x10/10
  • get-ups: 24, 26, 28, 28, 26kg
  • handstands, hanging leg raises 5x3 reps
  • RPE: 5
This week was hard. I've already skip pull-ups from my schedule and loaded stretching this week. My body can handle just as much, no more.

 
Sunday: I have been teaching workshop (headstand and bridges) with my friend (she is yoga teacher).

Monday 12.2. Training 19/2024
  • two hand swings: 32kg x10/5 36x10/4
  • one arm swings (wanna try it, feeling super strong): 36kg x5 on the right + 5 on the left
  • get-ups: 24, 28, 24, 28, 24kg
  • hanging leg raises: 4x3 reps
  • stretching
  • RPE: 3
Wednesday 14.2. Training 20/2024
  • in the morning: handstand
  • one arm swings, 32kg 10x10 (8 minutes)
  • get-ups: 24x1/10
  • RPE: 4/5

Thursday: stretching + hanging leg raises

Friday 16. 2. Training 21/2024 (at home, early morning, before flight)
  • one arm swings, 30kg: 10x10
  • get-ups: 18kg x1/10
  • RPE: 4
I am one week on holiday, not sure if I will find some gym with 32kg... but I will try to stay active during that time.

IMG_6264.jpg
 
Justyna Mackova said:
Sunday: I have been teaching workshop (headstand and bridges) with my friend (she is yoga teacher).

Monday 12.2. Training 19/2024
  • two hand swings: 32kg x10/5 36x10/4
  • one arm swings (wanna try it, feeling super strong): 36kg x5 on the right + 5 on the left
  • get-ups: 24, 28, 24, 28, 24kg
  • hanging leg raises: 4x3 reps
  • stretching
  • RPE: 3
Wednesday 14.2. Training 20/2024
  • in the morning: handstand
  • one arm swings, 32kg 10x10 (8 minutes)
  • get-ups: 24x1/10
  • RPE: 4/5

Thursday: stretching + hanging leg raises

Friday 16. 2. Training 21/2024 (at home, early morning, before flight)
  • one arm swings, 30kg: 10x10
  • get-ups: 18kg x1/10
  • RPE: 4
I am one week on holiday, not sure if I will find some gym with 32kg... but I will try to stay active during that time.

View attachment 24031
Click to expand...
Great work with the 36!
 
Sunday 18.2. Training 22/2024 (on holiday, I have found gym, however the biggest kettlbell they have was 20kg... better than nothing)
  • mobility drills
  • 1HS: 20kg 10x10
  • get-ups: 20kg x1/10
Tuesday 20.2. Training 23/2024
  • 1HS: 20kg 10x10
  • get-ups: 20kg x1/10
  • handstands, presses, chin-ups, hanging leg raises... plus stretching
The rest of holiday - traveling (too much sitting ).



Monday 26.2. Training 24/2024
  • mobility drills
  • two hand swings, 32kg 10x10
  • get-ups: 24kg x1/10
  • hanging leg raises 5x3
  • stretching
Wednesday 22.2. Training 25/2024
  • early morning: handstand
  • one arm swings, 28kg 10x10
  • get-ups: 24kg x1/10
Friday 1.3. Training 26/2024
  • one arm swings, 32kg 10x10
  • get-ups: 24, 24, 24, 26, 26
  • hanging leg raises 5x3
  • stretching
 
Monday 4.3. Training 27/2024
  • two hand swings: 32kg x10/8, 36x10/2
  • get-ups: 24, 24, 26, 26, 24kg
  • stretching (front split)
  • RPE: 5
Wednesday 6.3. Training 28/2024
  • early morning: handstand
  • one arm swings, 32kg x10/8, 36kg x10/2 (with bodyweight 60kg... this one just shows that the only limitations we have are in our head)
  • get-ups: 24, 24, 26, 26, 26kg
  • sauna
  • RPE: 5


Thursday:
  • a few pull-ups + hanging leg raises
  • stretching (side splits)
Friday 7.3. Training 29/2024
  • B-day swings, one arm swings with 24kg x38 reps :)
  • two hands swings, 32kg 10x10
  • get-ups: 26kg x1/10
  • massage
  • RPE: 4
Sunday:
  • hanging leg raises, pull-ups
  • stretching (front splits)
Good week, reducing volume of bodyweight training (less pull-ups and hanging leg raises...). I want to focus on what's important right now (= get-ups & swings).
 
Monday 11.3. Training 30/2024
  • mobility drills
  • one arm swings: 32kg x10/8, 36 x10/2
  • get-ups: 26kg x1/10
  • RPE: 7
Tuesday:
  • stretching, hanging leg raises, pull-ups, handstands
Wednesday 13.3. Training 31/2024
  • one arm swings, 32kg (on time): 5 reps every 30s /20 rounds/10min
  • get-ups: 24kg x1/10
  • RPE: 5
  • massage
Thursday: off

Friday 15. 3. Training 32/2024
  • two hand swings, 32kg x10/2, 36 x10/8
  • get-ups: 26, 26, 28, 28, 28kg
  • RPE: 5
 
You must log in or register to reply here.
Back
Top Bottom