April 2016: Prenatal Programming Day 12

Prenatal Warm-Up.
Breathe. Sit or Stand in place. Make note of all that is going on around you and within you. Take 3 minutes to breathe.

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Functional Progression Part 1. Spend 20 reps alternating sides. Then, spend at least 10 reps trying to flow into Part 2.

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Functional Progression Part 2. Spend 20 reps on each side. Let go and let flow today.

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Extended Triangle Pose. Facing the wall, so as your belly and body can use it for support. Throughout the whole movement think tall chest or elongating your whole body. Perform for 30-60 seconds on each side at least for 2 rounds.

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Front Rack Carry. We are going to use this movement in the workout. Spend some time getting acquainted with some kettle bells or a barbell. The distance to be traveled will be 50 feet out and 50 feet back. Work up to a weight that is medium spicy for you;)

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Strength. 
The Split Jerk or The Push Jerk. If you are more comfortable with one of the other, then definitely go with that one. We are only doing singles, so the reps should feel good and solid. If you start getting pretty heavy or around 75-85% of your 1RM then only take about 3 more lifts that YOU KNOW YOU CAN MAKE. Then call it. Only step up to the bar if you know you can make the lift.

 

12 x 1 Singles 

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Conditioning. For the conditioning, you have 21 clean and jerks. It is completely fine if you do power clean and push jerk. Just some version of a clean and some version of a jerk today. Then, into a front rack kettle bell carry for 100′ (50 out and back). This is a separate weight from the clean and jerks. Clean and jerks you want around 40-50% of 1 RM or something you can do 7-10 times.
21-15-9
Clean & Jerk
100′ Front Rack Carry

 

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BONUS :) Spend some time in Cat-Cow. 20 reps or 2 minutes. Move around; get comfy.

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1 comment to " April 2016: Prenatal Programming Day 12 "
  • Janee

    I really enjoy doing the functional progressins everyday. For the strength piece i did the push jerk, I dont feel confortable enough to do the split. (I wasnt good at it before i was prego lol) i did 85lbs which was 70% of my 1rm for the 12 reps. My form was feeling pretty good for not doing it for a while. The conditioning piece i did 55lb barbell (55% 1rm) and 26lb kb for the front rack carry. I also did full cleans and then push jerks. The conditioning piece felt really good. I did it in 13:28. Got my heartrate and breathing up which was nice. Overall great day!

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