June 2016: Programming for the Pregnant Athlete (3)

Warm-Up.

Posture and Breath. Find some music and set your clock for 5 minutes today. Set your intention.

Functional Progression Part 1. Perform 2 x 10 reps with opposite arm and leg on each side.

Functional Progression Part 2. Perform 2 x 10 reps on each side.

Functional Progression Part 3. Perform 2 x 10 reps with opposite arm and leg on each side.

 

5 Rounds for Quality:

10 Inverted Row

5 One-Arm Shoulder to Overhead on Each Arm

 

Strength.

7 x 1 Split Jerk. This is a time to work on speed and technique. Those of us that have a little experience with Olympic lifting know that lifts about speed. Take each lift from the rack. Warm-up prior to starting your working sets. The 7 x 1 are your working sets and they should feel medium-heavy. You can rest 2-5 minutes between each lift. In fact, that rest would be preferred.

Conditioning.

We’ve done a lot of rowing and sledding already this week. Even though today would normally be a mono-structural day, I’m changing it up a bit. This is still a medium paced , or 70% intensity, style of workout. You are doing a lot of walking. The first is a dumb bell carry (or hold) overhead. Pick a set of dumb bells that you can do these without struggling. No more than 50lbs; no less than 10lbs. Set the dumb bells down, and then bear crawl down and back. Pick up the dumb bells and walk back with them. Finish the round on the other sider with dumb bell step-ups. Rest as much as you need along the way.

 

 

Complete the following 4 Rounds:

50’ Dumb Bell Overhead Carry

100’ Bear Crawl

50’ Dumb Bell Overhead Carry

10 Dumb Bell Step-Ups

 

 

Accessory.

3 x 12 Ring Rows

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2 comments to " June 2016: Programming for the Pregnant Athlete (3) "
  • Janee

    Split jerk I used 85lbs, so a little over 70%. They all felt pretty solid, but on some I didnt dip deep enough. The conditioning I used 26lb kbs for the overhead and 18lb kbs on an 16in box. I was only able to do 2 rounds because I started to feel sick and a little light headed during the crawl, so I made the decision to call it. Other than that today was a great workout.

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