June 2016: Programming for the Pregnant Athlete (4)

Monday, June 6, 2016

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.

For Quality…

3 x 8 Bulgarian Split Squat

3 x 8 Empty Barbell Box Squat (See Video In Next Section)

Strength.

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.

 

Conditioning.

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

4 Cleans

20 Double Kettlebell Swings

3 Cleans

15 Double Kettlebell Swings

2 Cleans

10 Double Kettlebell Swings

1 Clean

 

Accessory.

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.

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6 comments to " June 2016: Programming for the Pregnant Athlete (4) "
  • Janee

    Today has been a good day. Inhad my appointment with my midwife. I found out I passed my glucose test, she said it was awesome my body processed that sugar amazingly :) amd she said I’m doing great and so is our little Maddie. She has flipped and hopefully she will stay that way for the next 8 weeks :)
    Today for the boxsquats I used 95lbs which is my 70%, they felt great. For the conditioning Ibused 18lb kbs and 75lb barbell and did full cleans. I did elevate the bar an inch or so so I could fo it from the floor. I did it in 9:45 and then used 8lb kbs for the death march. Now off to the chiropractor and then some romwod later.

    • Lindsey Mathews

      This sounds like a fantastic day! Pregnant or not, training and the chiropractor and stretching all in one day is a win!

      • Janee

        I just realized the conditioning piece was supposed to be 2 rounds lol I only did 1. O well. Question though do I need to be doing anything different now that Im 30 weeks pregnant. My chiropractor did said to avoid inverions since Maddie has flipped.

  • Allison

    I made my mom do this workout with me today and we were so sore! It was a great thing though. I used 75# for the box squats. For the workout I used 2 26# KB’s, that was a great challenge. I had to really push myself to not put them down more than twice on the bigger sets. I used 75# for the cleans and did power cleans. They felt awesome!

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