June 2016: Programming for the Pregnant Athlete (4)
Monday, June 6, 2016
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.
3 x 8 Bulgarian Split Squat
3 x 8 Empty Barbell Box Squat (See Video In Next Section)
12 x 3 Conventional Stance Box Squat. Please be mindful to keep your shins vertical the whole time. Never allow your knee to move in front of your ankle. The focus here is your posterior chain. Rest as needed between sets. Do not go higher than 70% o your 1RM and only take lifts that you know you can and will make.
The following is your conditioning workout for today. For the double kettle bell swings, remember that they are Russian-style and pick a weight that you could do the first set of 25 in 2-3 sets. Think medium on the light to heavy scale. For the cleans, this can be done a little heavier and as singles. However, if you feel the urge to pee in your pants, or you do, then you have gone too heavy and you need to back off. The weight should be no more than 70% of your 1RM Clean. You can do power or full cleans. And, you can also take the cleans from a box to work on the high pull or getting under the barbell.
Complete 2 rounds for time of:
25 Double Kettlebell Swings
20 Double Kettlebell Swings
15 Double Kettlebell Swings
10 Double Kettlebell Swings
3 x 100’ Death March. Pick a light to medium set of dumb bells and get to walking. Be sure to stand all the way up between each step.