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Lady Strong!

Monday 18.3. Training 31/2024
  • mobility drills
  • one arm swings: 32kg x10/8, 36 x10/2 (that felt heavy)
  • get-ups: 24kg x1/10
  • RPE: 8
Tuesday: stretching

Wednesday 20.3. Training 32/2024
  • two hands swings, 32kg 10x10
  • get-ups: 24kg x1/10
  • massage
  • RPE: 7
Thursday: off

Friday 22.3. Training 33/2024
  • mobility drills (arm bar, goblet, cossacks...)
  • one- arm swings, 32kg: 6 reps every 30s /18 rounds/9 min
  • get-ups: 24, 26, 24, 26, 26kg
  • a few pull-ups + hanging leg raises
  • RPE: 6
Honestly, that wasn't the best week. Mon. - Wed. I felt spent, but - good days are coming! :)

FrontS.jpg
 
Training sessions, last few days...

Monday 25.3. Training 34/2024
  • two hand swings, 36kg x10/2, 32kg x 10/8
  • get-ups: 24kg x1/10
  • RPE: 8
Tuesday: stretching

Wednesday 27. 3. Training 35/2024
  • handstands lesson (one hour)
  • one arm swings, 32kg 10x10
  • get-ups: 24kg x1/10
  • RPE: 7
Friday 29.3. Training 36/2024
  • one- arm swings, 32kg: 7 reps every 30s /16 rounds/8 min
  • get-ups: 24, 26, 24, 26, 26kg
  • a few pull-ups + hanging leg raises
  • RPE: 6
I ripped my calluses on my left hand during swings (I didn't have problem with that so far), hopefully a few days will be enough to heal.

Funny thing, about RPE, Mondays are the worst, Wednesdays a little better, Fridays are the best... :)

Saturday: stretching

 
Last week:

Monday 1. 4. Training 37/2024
  • two hands swings, 32kg 10x10
  • get-ups: 24kg 1/10
  • RPE: 7 (not training in my place)
Wednesday 3.4. Training 38/2024
  • one arm swings, 32kg 10x10 (glad that my hand is in one piece, still healing)
  • get-ups: 24, 24, 24, 26, 26
  • RPE: 6


Thursday: stretching (front splits)

Friday 5.4. Training 39/2024
  • trying to do 8 reps every 30 sec for 14 rounds... I finished after 11 rounds, my legs were shaking so badly that I just could't and don't want to continue
  • get-ups: 24kg x1/10 (after 10 minutes of lying on the ground after swings... get-ups wasn't easy at all)
  • RPE: first 10 rounds of swings = 6, one set later = 10.
I have to say that it surprised me. This is the first time I've experienced something like this. Probably a stretching a day before training wasn't the best idea... Also, I will try to eat something (like banana) before next session on time.

I felt tired out all weekend after this. I just did stretching on Sunday.
 
Justyna Mackova said:
Last week:

Monday 1. 4. Training 37/2024
  • two hands swings, 32kg 10x10
  • get-ups: 24kg 1/10
  • RPE: 7 (not training in my place)
Wednesday 3.4. Training 38/2024
  • one arm swings, 32kg 10x10 (glad that my hand is in one piece, still healing)
  • get-ups: 24, 24, 24, 26, 26
  • RPE: 6


Thursday: stretching (front splits)

Friday 5.4. Training 39/2024
  • trying to do 8 reps every 30 sec for 14 rounds... I finished after 11 rounds, my legs were shaking so badly that I just could't and don't want to continue
  • get-ups: 24kg x1/10 (after 10 minutes of lying on the ground after swings... get-ups wasn't easy at all)
  • RPE: first 10 rounds of swings = 6, one set later = 10.
I have to say that it surprised me. This is the first time I've experienced something like this. Probably a stretching a day before training wasn't the best idea... Also, I will try to eat something (like banana) before next session on time.

I felt tired out all weekend after this. I just did stretching on Sunday.
Click to expand...

Awesome job! I have found that the harder my swing sessions are, anything after that is going to be rough.
 
Monday 8.4. Training 40/2024
  • two hands swings, 32kg 10x10
  • get-ups: 24kg 1/10
  • RPE: 7 (honestly, I was super lazy that day, looking for excuses not to train :)
Tuesday: massage, acupuncture

Wednesday 10.4. Training 41/2024
  • one arm- swings, 32kg 10x10 (that took me 12 minutes today)
  • get-ups: 24kg x1/10
  • stretching
  • RPE: 7
Thursday: just foam rolling, Super-Joints, mobility drills (very light)

Friday 12.4. Training 42/2024
  • one arm swings, 8 reps every 30 sec for 14 rounds - finally done!
  • 1 minutes rest and 10 get-ups with 24kg/ in 10 minutes
  • RPE: 6
Pretty happy with results. Much better than a week ago. Accually, that felt even better than swings on Wednesday.
What probably helped me, was:
  • having a day off from training (and stretching) on Thursday
  • eating a bit before swings
  • training alone - I realized that I need to be alone to fully focus on what I am doing. A lot of is going on when swinging... you have to count reps, watch a clock and your technique as well. I fell excited and nervous about next week - would like to try 9 reps for 12 sets.

IMG_8863 2.jpg
 
Justyna Mackova said:
would like to try 9 reps for 12 sets.
Click to expand...
Is this part of a strong endurance protocol? I have a plan that includes reps every :30. Basically, week 1 began 5/:30 for like 16 minutes then built to 8/:30 for 12 minutes for snatch density training. Is that similar to what you are doing or different? I like that way of training it seems good for preparing for a snatch test and not killing myself but feeling the sucky part of the snatch test.
 
Luis T. Gonzalez said:
Is this part of a strong endurance protocol? I have a plan that includes reps every :30. Basically, week 1 began 5/:30 for like 16 minutes then built to 8/:30 for 12 minutes for snatch density training. Is that similar to what you are doing or different? I like that way of training it seems good for preparing for a snatch test and not killing myself but feeling the sucky part of the snatch test.
Click to expand...
Actually it is the program from @Brett Jones (you will find it in a PDF to online course Kettlebell Simple & Sinister).

Similar, but different.

I can notice that in your program total volume is building up considerably (going from 160 reps to almost 200), whereas in program I am doing the total reps range is staying more or less the same (it vary from 100 - 112 reps). So at the beginning of program I have a desired/final number of total reps (which is 100 reps), I am not building up to it. I am adding density (but not necessarily volume) when adding reps to 0.30 and reducing total time.
In your case it seems that your are working on density and volume at the same time.

Good luck with your snatches! :)
 
Last edited:
Last week

Sunday: stretching (front split)

Monday 15. 4. Training 43/2024
  • two hand swings, 32kg 10x10
  • get-ups: 24kg x1/10
  • RPE: 6 (I still didn't recover from yesterday's evening stretching)
Wednesday 17.4.Training 44/2024
  • one arm- swings, 32kg 10x10, timeless
  • get-ups: 24kg x1/10
  • stretching
  • RPE: 4 (I slept very well, all went smooth today)
  • a few hanging leg raises + stretching
  • massage
Friday 19.4. IMG_8265.jpg

I tried to do 9 reps every 30 sec and I was able to do just 6 sets (half of it). I had a acute pain in right hip flexor in the top position of the swing. I tried to continue, but my body didn't want to. I couldn't even finish my get-ups, something was wrong. I called it a day.

Next day, I had a lower back pain (this is rather unusual in my practice). Still not sure what happened there. I watched a video from Friday's session and swings were pretty solid. I would say that stretching twice a week for a front split and peaking on Sinister at the same time is not the best combination.

Sunday 21.4. Training 45/2024
  • two hand swing 32kg 10x10
  • get-ups: 24kg x1/10
  • lower back seems much better than on Saturday, swings were OK., standing up with 24kg on get-ups was challenging.
Monday 22.4. Training 46/2024
  • one arm swings, 28kg 10x10
  • get-ups: 24kg x1/6
Slowly testing how my back is doing and what they can handle. I went on massage and acupuncture today (Tuesday). I would like to try 32kg on one arm swings tomorrow... we will see. If I won't be able to do 9 reps on Friday I will have to come back to timeless swings for a moment.

I was just thinking... that everything happens for a reason. I was pushing hard lately. Right now, I am grateful for every day when my back doesn't hurt and when I can move "pain free".
Just a little reminder what's really important.
 
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