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Lady Strong!

At the weekend I was in Austria on via ferrata - I had to say that I love it! Beautiful views, sun and the best "functional training" you can imagine (I had a feeling that I did hundreds of chin-ups and pistols during weekend).

Yesterday training:

- foam rolling & Super-Joints
- presses, 18kg: (1-2-3)x3

Today's practice:

- "Escape Your Fighting Stance"
- one hand swings, 16kg: 10x10
- get-ups: 16,20,16,16,16
- stretching for side splits

austria1.jpg
 
Today's practice:

- foam rolling
- presses, 18kg: (1-2-3)x3
- chin-ups: 2-3-5, 2-3, 2-3 = 20 total

I have still sore quads, so instead of pistols I did my stretching routine for side splits - my favourite stretches below.

 
Today's training wasn't specular = I didn't fell well today, but still - better do it light, than not do it at all.

Today's practice:

- foam rolling & Super-Joints
- "Escape Your Fighting Stance"
- one hand swings: 10x10 with 16kg
- get-ups x5, 16kg

The best part od training process was cold shower after!
 
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Yesterday's practice:

- foam rolling
- presses, 18kg: (1-2-3)x4 - it's moving up
- chin-ups: (2-3)x5 = 25 reps

No pistols. I am thinking about adding some exercise for quads strength to my pistols (mobility is not an issue there).

Today I went through Super-Joints and stretching for side splits.
 
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Today's morning practice:

- (goblet squats, windmills, single leg deadlift), 16kg: 3x5
- one hand swings, 10x10: 16,20,16,16,16
- get-ups: 16,20,20,20,20
- stretching for side splits

Good training.
 
I have split today's practice in two parts (I have been teaching between them).

7:15 - 8:00 AM:
- presses, 18kg: (1-2-3)x5 = 30 presses

10:00 - 11:15 AM:
- pull-ups: (2-3)x5 = 25 total
- pistols
- "Escape Your Fighting Stance"
- basic stretches for glutes, hip rotators and QL, which I am doing almost daily, after my training session - more on video below.

Feeling strong today. I love to train in the morning!

 
Today's training:

- one hand swing, 10x10: 16, 20,20,16,16
- get-ups: 16,20,20,20,16.

Yes, I am tired today, but - looking forward for weekend!
 
I spent last week in the woods (went there with @Pavel Macek who had a kung fu camp there).

Good food & sleep, clear air, sun, training outside, taking photos, laughing with friends - that was a great week!

Saturday:
- presses: (1-2-3)x2, (1-2-2)x3
- pull-ups: 1-2-3-4-5-5 = 20 reps total
- pistols

Tuesday:
- (goblet squats, windmills, SLDL): 16kg, 3x5
- presses: 18kg, (1-2-3)x5
- pull-ups: (2-3)x5 = 25 reps
- pistols

Wednesday:
- one hand swings, 10x10 with 16kg
- get-ups x5 with 16kg

Thursday:
- (goblet squats, windmills, SLDL): 16kg, 3x5
- presses, 18kg: (1-2-3)x6
- pull- ups: (2-3)x4 = 20 reps
- pistols

 
Today's training:

- (armbar, bent armbar, Brettzel) x3
- presses, 18kg: (1-2-3)x3, (1-2-2)x2
- pull ups: (2-3)x4 = 20 reps
- pistols

Today wasn't my best day for training - the iron was heavy and me too.
 
Yesterday I went through Super-Joints, "Escape Your Fighting Stance" and stretching for side splits at the evening. Feeling better after.

Today I did what is essential for me right now:
- presses, 18kg: (1-2-3)x6
- pull-ups: (2-3)x3, chin-ups: 2-3-5, total = 25 reps
- pistols practice

The was solid training. The last 2 weeks of training ahead of me, I wish I could had 2 weeks more for pressing.
 
Today's training:

- Super-Joints
- one hand swings: 16kg, 10x10
- get-ups: 20, 22, 24, 22, 22
- loaded cleans with 22kg
- stretching for front splits

Although it was hot and humid in the gym, it was a good training. Tomorrow - rest day!
 
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Today's training:

- Super-Joints
- presses, 18kg: (1-2-3)x7
- pull-ups/chin-ups: (1-2-3-4-5)x2 = 30 reps
- pistols
- "Escape Your Fighting Stance"

That was hard training today, happy that I made it.
 
Just for the record - @Justyna Mackova is doing ladders of (1,2,3), left and right, with her SFG2 strength test weight - which is supposed to press just once on her stronger side. She got a lot stronger during the last few months. The secret? Consistency + following the program. I am proud!
 
Today's practice:

- one hand swing: 10x10, 16kg
- get-ups: 2x16kg, get-ups to the top and to the rack: 3x20kg

Only minimalistic training today. I am tired, that was a busy week. I need rest and time for myself with good book!
 
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Today's training:

- Super-Joints
- presses, 18kg: (1-2-3)x5 - feels heavy today
- pull-ups: 1-2-3-4-5-4-3-2-1
- pistols
- "Escape Your Fighting Stance"
 
Sunday:
- Super- Joints
- "Escape Your Fighting Stance"
- stretching for side splits

Monday:
- only presses (I didn't feel well), medium day: (1-2-3)x6 with 18kg

Today:
- pull ups: 10x3 reps = 30 reps total
- pistols
- one hand swings: 10x10 with 16kg
- get-ups: 20,24,24,24,24

Today's training was much better than yesterday's. Get-ups felt awesome!
 
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