Lady Strong!
- Thread starter Justyna Mackova
- Start date
On Tuesday and Wednesday I did only "Escape" program and stretching (and it was enough). Today I was looking for training.
Today's practice:
- get-ups: 16,20,20,20,16
- assisted pull-ups: 6x5
- a few double presses with 16kg
- a few two hands swings with 32kg
Today's practice:
- get-ups: 16,20,20,20,16
- assisted pull-ups: 6x5
- a few double presses with 16kg
- a few two hands swings with 32kg
Yesterday I spent all day traveling to Poland (sitting!) so today I desperately need to move my body:
- Super-Joints
- „Escape” program (bridges instead of arm-bar, I have only 16kg here)
- goblet squat: 16kg 3x5
- single leg deadlift: 16kg 3x5
- Turkish windmills: 16kg x5
- stretching (side split)
It's regular get-up with windmill(s) on the top - my favorite variation.
Yesterday practice:
- Super-Joints
- presses - I have only 16kg there, I did presses without cleans: (1-2-3)x5
- pull ups: 15 series of doubles
- massage & sauna at the evening
Today's practice:
- Super-Joints
- "Escape" program (bridges instead of arm-bar)
- goblet squat: 16kg 3x5
- single leg deadlift: 16kg 3x5
- one hand swings 16kg: 10+10
- Turkish windmill: 5x16kg
- stretching for side split
I am going to have a long day tomorrow - finally coming back to Prague (home sweet home)!
- Super-Joints
- presses - I have only 16kg there, I did presses without cleans: (1-2-3)x5
- pull ups: 15 series of doubles
- massage & sauna at the evening
Today's practice:
- Super-Joints
- "Escape" program (bridges instead of arm-bar)
- goblet squat: 16kg 3x5
- single leg deadlift: 16kg 3x5
- one hand swings 16kg: 10+10
- Turkish windmill: 5x16kg
- stretching for side split
I am going to have a long day tomorrow - finally coming back to Prague (home sweet home)!
Today's morning practice:
- Super-Joints
- presses with 16kg, without cleans: (1-2-3)x7
- pull-ups: (1-2)x7
- pistols practice
- Super-Joints
- presses with 16kg, without cleans: (1-2-3)x7
- pull-ups: (1-2)x7
- pistols practice
Shahaf Levin
Level 5 Valued Member
I was away form the forum of a while, but it was great reading about your presses! And watching it!
@Shahaf Levin thank you! Presses is never ending story for me... Tomorrow I am starting doubles with 18, so we will see!
Last few days I didn't feel well after long journey = I trained lighter.
Thursday:
- foam rolling and Original Strength
- Turkish windmill: 16,20,16,16,16
- some basic stretches
I skipped swings (because of tight QL and piriformis).
Friday:
- foam rolling and Original Strength
- presses: (1-2-3)x5, singles with 18, rest with 16kg
- pull ups: (1-2-3)x3, with assistance: (1-2-3)x2
In the evening I am going to do "Escape" program and longer stretching (I really need this!). Tomorrow I will continue with presses, I am curious.
Thursday:
- foam rolling and Original Strength
- Turkish windmill: 16,20,16,16,16
- some basic stretches
I skipped swings (because of tight QL and piriformis).
Friday:
- foam rolling and Original Strength
- presses: (1-2-3)x5, singles with 18, rest with 16kg
- pull ups: (1-2-3)x3, with assistance: (1-2-3)x2
In the evening I am going to do "Escape" program and longer stretching (I really need this!). Tomorrow I will continue with presses, I am curious.
Today's practice:
- Original Strength
- presses: (1-2-3) - singles & doubles with 18, triples with 16kg
- pull-ups/chin-ups: (1-2-3)x3
- pistols practice
Feeling strong and good! I had to say that yesterday's stretching helped me a lot, especially with pistols (I did stretches for front split). Today I will go through mobility series for side split.
- Original Strength
- presses: (1-2-3) - singles & doubles with 18, triples with 16kg
- pull-ups/chin-ups: (1-2-3)x3
- pistols practice
Feeling strong and good! I had to say that yesterday's stretching helped me a lot, especially with pistols (I did stretches for front split). Today I will go through mobility series for side split.
Today's practice:
- foam rolling and Original Strength
- superset: windmills + SLDL 16kg 3x5
- goblet squat, 16kg 3x5
- one hand swings 10x10: 16,20,16,16,16
- get-ups: 16,20,20,20,20.
Feeling strong, again. I had to stop myself from doing heavier sets. I don't know what's going on, but I like this feeling.
- foam rolling and Original Strength
- superset: windmills + SLDL 16kg 3x5
- goblet squat, 16kg 3x5
- one hand swings 10x10: 16,20,16,16,16
- get-ups: 16,20,20,20,20.
Feeling strong, again. I had to stop myself from doing heavier sets. I don't know what's going on, but I like this feeling.
Wednesday's practice:
- Super Joints
- "Escape" program
- Jefferson Curl
- presses: (1-2-3)x3, singles and doubles with 18kg, rest with 16kg
- assisted pull-ups: 6x5
- pistol practice
Today's practice:
- foam rolling, 5 minutes
- windmills + SLDL: 16kg 3x5
- goblet squat: 16kg 3x5
- one hand swings 10x10: 16,20,20,16,16
- get-ups: 5x20kg
- stretching for side split
- Super Joints
- "Escape" program
- Jefferson Curl
- presses: (1-2-3)x3, singles and doubles with 18kg, rest with 16kg
- assisted pull-ups: 6x5
- pistol practice
Today's practice:
- foam rolling, 5 minutes
- windmills + SLDL: 16kg 3x5
- goblet squat: 16kg 3x5
- one hand swings 10x10: 16,20,20,16,16
- get-ups: 5x20kg
- stretching for side split
Friday's practice:
- Original Strength
- presses (1-2-3)x3, singles and doubles with 18kg, triples with 16
- assisted pull-ups: 6x5
- pistols practice
Yesterday I was outdoor all day, catching sun and wind - hiking up on the hill above the city. Today I practiced Super-Joints and "Escape" program. This two day of rest during weekend is something I need indeed, after 5 days of practice in a row.
- Original Strength
- presses (1-2-3)x3, singles and doubles with 18kg, triples with 16
- assisted pull-ups: 6x5
- pistols practice
Yesterday I was outdoor all day, catching sun and wind - hiking up on the hill above the city. Today I practiced Super-Joints and "Escape" program. This two day of rest during weekend is something I need indeed, after 5 days of practice in a row.
Yesterday's practice:
- Original Strength
- presses (1-2-3)x4, singles and doubles with 18kg, triples with 16
- assisted pull-ups: 7x5
- pistols practice
- stretching for side split
Today's practice:
- windmills + SLDL: 16kg 3x5
- goblet squat: 16kg 3x5
- one hand swings 10x10: 16,20,20,20,16
- get-ups: 20,24,20,20,20
- stretching for front split
- Original Strength
- presses (1-2-3)x4, singles and doubles with 18kg, triples with 16
- assisted pull-ups: 7x5
- pistols practice
- stretching for side split
Today's practice:
- windmills + SLDL: 16kg 3x5
- goblet squat: 16kg 3x5
- one hand swings 10x10: 16,20,20,20,16
- get-ups: 20,24,20,20,20
- stretching for front split
Smile-n-Nod
Level 5 Valued Member
In the video, your get-up looks effortless, almost like you're not holding a kettlebell. Very impressive.
@Smile-n-Nod thank you! Being honest - it wasn't heavy at all 
Today's practice:
- foam rolling and Original Strength
- presses: (1-2-3)x4, singles and doubles with 18kg, triples with 16kg
- pull ups: 7 series x2, chin-ups: 4x2
- pistols practice
- foam rolling and Original Strength
- presses: (1-2-3)x4, singles and doubles with 18kg, triples with 16kg
- pull ups: 7 series x2, chin-ups: 4x2
- pistols practice
Shahaf Levin
Level 5 Valued Member
That is apparent from your smile at the end of the video@Smile-n-Nod thank you! Being honest - it wasn't heavy at all
@Shahaf Levin haha, you are right!