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Lady Strong!

Monday:
- presses, medium day: (1-2-3)x8, singles and doubles with 18kg, triples with 16kg
- assisted chin-ups: 6x5
- pistols practice

Tuesday:
- windmills: 3x5, 16kg
- get-ups: 5x16kg
- loaded cleans with 24kg

Today:
- foam rolling, Super-Joints
- "Escape Your Fighting Stance"
- stretching for front split

I was tired after the weekend, so I took it easy yesterday & today. I am preparing myself for the last heavy press day tomorrow (12 ladders of 1-2-3).
 
Today's practice:

- Original Strength
- presses, heavy/the heaviest day: (1-2-3)x12, singles and doubles with 18kg, triples with 16kg
- assisted chin-ups: 6x5
- pistols practice

I finished the program today = 36 presses with 1/3 bodyweight, I am very happy with this (3 years ago, on my SFG2, it was something unimaginable).

Few lighter training sessions ahead of me and next Thursday (this is a day I am the strongest) I am going to test my press. I am very curious!
 
Today's practice:

- full get-ups: 16, 20, 24, 24kg
- get-ups to the top and to the rack: 3x 22kg
- loaded cleans - few repetitions with 22 and 24kg

I am feeling surprisingly good after yesterday's session! Tomorrow I need to wake up early to get my training done before "ladies only swing workshop" :) I am looking forward it.

See a video below from our last SLF Barbell prep workshop (September 15-17 in Prague, join us):

 
Saturday's morning practice:

- presses, light day: (1-2-3)x5, singles and doubles with 18kg, triples with 16kg
- chin ups: 5x3 reps
- pistols practice

It's cool to have your training done first thing in the morning! I did well on workshop as well, so I am satisfied with weekend.
 
Today's practice:

- Super-Joints
- presses, medium day: (1-2-3)x8, singles and doubles with 18kg, triples with 16kg
- assisted pull-ups: 7x3 reps
- pistols practice
- "Escape Your Fighting Stance"

Today was my last pressing day before test and deload week. Tomorrow - get-ups, Wednesday free and on Thursday rock'n'roll - test of the new max!
 
Today's practice:

- Original Strength
- full get-ups: 20,22,22kg
- get-ups to the top and pull it down to the rack: 3x22kg
- loaded cleans with 22kg
- stretching for side splits
 
Today's test day:

- warm-up before press test: 10+10 one hand swings, 3x1 get-ups, 3x1 press - all with 18kg

Press test:
- 22kg x1 on the right side (PR)
- 20 kg x1 on the left side, x2 on the right (PR)
- 18kg x5 on the left (PR), x9 on the right (PR)

Left side was definitely better than the last time, and the right hand feels really awesome today! Happy with the results.

Few days of deload and I am going to continue this never ending journey :)

 
Today's practice (deload week):

- "Escape Your Fighting Stance"
- presses 12kg: 6x5 reps
- chin-ups: (1-2-3-4)x3 = 30 reps
- pistols practice
- stretching for front splits

I don't remember last time I had 3 days of rest from training - strange feeling.

P.S.: See a video of our ladies doing pull-ups and chin-ups:

 
Today's practice:

- foam rolling (oh yeah, I needed it today!)
- (arm-bar, bent-arm bar, Brettzel)x3
- windmills: 3x5, 16kg
- one hand swings: 10x10, 16kg
- get-ups: 5x16kg
 
Today's practice:

- foam rolling and Original Strength
- presses: (1-2-3)x3 - singles and doubles with 18kg, triples with 16kg - slowly coming back to pressing after peaking
- chin-ups: (1-2-3-4)x4 = 40 reps
- pistols
- stretching for side splits
 
Today's practice (still deload week):

- "Escape Your Fighting Stance"
- one hand swings: 10x10, 16kg
- get-ups (+windmills od the top): 5x16kg
 
Yesterday's practice:

- presses, 18kg: 1-2-3, (1-2-2)x2 - slowly building up my presses
- chin-ups: (1-2-3)x5 = 30 reps
- pistols practice

Short & sweet training!
 
Today:

- presses, 18kg: (1-2-2)x3
- chin-ups: 1-2-3-4-5, 1-2-3-4, 1-2-3 = 31 reps
- pistols practice
- "Escape Your Fighting Stance"
 
Today's practice:

- one hand swings: 10x10: 16,20,16,16,16kg
- get-ups with 3 windmills on the top: 16,20,16,16,16kg
- stretching for side split

Today I was happy to see my student who's living abroad - she made huge progress in her preparation for SFL tests. Ladies - lift!

 
Today' practice:

- foam rolling and Super-Joints
- (arm-bar, bent-arm bar, Brettzel, bridge) x3
- presses, 18kg: 1-2-3, (1-2-2)x2
- chin-ups: (2-3-5)x3 = 30 reps
- pistols

bridge.jpg

Today should be my rest day, however I will be out of the city at weekend, so I had to do my presses today.
 

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Yesterday I took a day of rest and went for a massage. Today I did light training session (I am saving some strength for an active weekend!)

Today's practice:

- foam rolling
- Super-Joints
- "Escape Your Fighting Stance"
- presses, 18kg: (1-2-2)x3
- assisted pull ups: 5x5
 
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