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Lady Strong!

Today's practice:

- foam rolling, Original Strength
- windmills + SLDL: 16kg 3x5
- goblet squat: 16kg 3x5
- one hand swings 10x10: 16,20,20,20,20
- get-ups: 20,24,24,20,20

Yes, I am a little sore, but still - I am surprised what body can handle... It's only question of time, consistency, good programming and regeneration.
 
On Friday I had sunstroke, so during weekend I was able to do only my presses: (1-2-3)x4 - singles and doubles with 18, triples with 16 and - I had to put all my strength into it.

Today's practice:

- Original Strength
- presses: (1-2-3)x5, singles and doubles with 18kg, rest with 16kg
- assisted pull-ups: 5x5
- pistol practice

So good to be back!
 
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Today's practice:

- windmills + SLDL: 16kg 3x5
- goblet squat: 16kg 3x5
- one hand swings 10x10: 20kg
- get-ups: 5x20kg

Feeling good today, 20kg seems light on swings and get-ups as well.
 
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Today's practice:

- presses: (1-2-3)x5 - singles and doubles with 18kg, triples with 16kg
- assisted pull-ups: 5x5
- pistol practice
- stretching for side splits

Last week I feel heavy for pull ups, but presses seems fine. Maybe I gained some weight (I mean - muscles of course).
 
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Today's practice:

- Super-Joints
- "Escape" program
- windmills: 3x5, 16kg
- one hand swings 10x10: 20kg
- get-ups: 5x20kg
- stretching for front splits

Today seems like a recovery day, I did a lot of mobility stuff - feeling good after it! I am saving some strength for tomorrow, for my presses and pull-ups.
 
Today's practice:

- presses: (1-2-3)x5, singles and doubles with 18kg, triples with 16kg
- chin-ups: 10x 3 reps
- pistol practice

Presses were light and solid today, the rest of the training so - so. However I am tired after long week , I am still full of energy. I had do say I am really enjoying being in the gym and teaching my ladies.

Today I am going for massage (I can't wait!) and tomorrow is a big day for us - me are running TSC at our gym, where more that 30 participants will compete. It will be huge, I am looking forward for it!
 
We have another great TSC event behind us! Excellent results and atmosphere.

I am tired as a hell today. I have been selecting and editing photos from yesterday all day. Few of them below, enjoy.

deadlift.jpg

pullups.jpg

IMG_7087-2 (kopie).jpg
 
Monday's training:

- Super- Joints
- presses: (1-2-3)x5, singles and doubles with 18, the rest with 16

Wednesday's training:

- "Escape" program
- presses: (1-2-3)x6, singles and doubles with 18, the rest with 16kg

This week I am doing absolutely minimum in my training = my presses only. First of all, I have cold (first time since last April!) and second - I am all day long on photographic intensive course, full week - I am totally exhausted.
 
Today's practice:

- Original Strength
- windmills + SLDL: 16kg 3x5
- goblet squat: 16kg 3x5
- one hand swings, 16kg: 10+10
- get-ups: 5x16kg
- stretching for side splits

I skipped swings and get-ups last week, so I stared easy today, feeling good after training!
 
Today's practice:

- foam rolling
- presses, medium day: (1-2-3)x6, singles and doubles with 18kg, the rest with 16kg
- pull ups: 2x5, assisted pull ups: 4x5
- pistols practice

Presses start to feel heavier than usual...but I will get used to it. I hope.
 
Thursday's practice:

- one hand swings 10x10: 16,20,20,20,20
- get-ups: 16,20,20,20,20

Today's practice (instead of yesterday's) :

- Super-Joints
- presses: (1-2-3)x7, singles and doubles with 18, the rest with 16kg
- assisted pull-ups: 5x5
- pistols practice
- stretching for front splits

I am tired this week, next week I won't add ladders to my presses = I am staying with 5, 6 and 7 ladders.

I will also do small adjustments to my programing. Still training 5 times a week, but not in a row = 3 days of training, one day of rest, two days of training, one day of rest.
 
I went through a book "Enter the Kettlebell" again and decided to follow a third recommended variations of press training:

Monday: medium presses
Tuesday: variety
Wednesday: off
Thursday: heavy presses
Friday: light presses
Saturday: off
Sunday: variety

Today's practice:

- foam rolling
- presses, medium day: (1-2-3)x7 - finally I added one ladder more from the last week, singles and doubles with 18kg, the rest with 16kg
- chin-ups: (1-2-3)x2, (1-2)x2
- pistols practice
 
Today's practice:

- foam rolling, Super-Joints
- get-ups: 16,20,22,24,24
- loaded cleans alternated with get-ups: 20kg 5x3
- stretching for side splits - that was hard today.

Tomorrow is my rest day, so see you on Thursday!
 
Today's practice:

- presses: (1-2-3)x8, singles and doubles with 18kg, the rest with 16kg
- pull ups: (1-2)x5, chin-ups: (1-2)x3, total: 24reps
- pistols practice

Today I had a really good training. One day of rest made huge difference!
 
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