June 2016: Programming for the Pregnant Athlete (5)

Tuesday, June 7, 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 Rounds:

5 Strict Pull-Ups or 10 Ring Rows

10 Bent Over Rows

 

Strength.

This is strength plus a bit of intervals. You can adjust the weight each round, but I would try to stay pretty consistent across the board and with form. This means you are going to have to warm-up ahead of time to find a starting weight for this particular drill. Start with a weight that you feel you could 8-10 strict presses.

 

For 6 Rounds, Every 90s:

2 Strict Press

3 Push Press

 

 

 

Conditioning.

This is a shorter workout, but each movement will require your concentration and full body. Make an attempt to rest either between movements or at the end of the round, meaning try to do movements unbroken. Your choice on the KB because you will hang on to it the entire workout- a fun kettle bell complex. Based on this group, I’d say pick kettle bells that are each 15lbs-35lbs, but no higher.

 

AMRAP 9:

10 Cal Row or AirDyne

8 Double Kettle Bell Clean and Press

4 Alternating Front Rack Walking Lunges

 

 

 

 

Accessory.

5 minutes of breath work.

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5 comments to " June 2016: Programming for the Pregnant Athlete (5) "
  • Allison

    Loved this workout! The Functional Progression was more difficult today the previous time I did it and it hurt my lower abdomen a bit after I warmed up some more I felt fine. I did strict pull ups with the thickest bad we have (green), 65# for the strength and used 2 18# KB’s for the conditioning and did the Assault bike. I got 4 rounds +6 cals.

  • Janee

    The modifued 2nd progression is starting to feel good again. The strength I used a 65lb barbell. It felt really good the last xouple of seta started to feel heavy but were still doable. The conditioning I rowed and used 18lb kbs. I got 4rds plus 1 cal. I was really slow getting in and out of the row because of my belly lol but i still worked up a sweat. :)

  • Janee

    O i forgot i did do pull ups with a band and used a 55lb barbell for the row.

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