June 2016: Programming for the Pregnant Athlete (8)

Monday, June 13, 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:

60s Chest Opener

8 Empty Barbell Front Squats

Strength.

Spend 15 minutes working up to a heavy double front squat. A few guidelines, especially for those that are newer to our programming:

  • We only take lifts that we know we can make.
  • We only take 3 (maybe 4) efforts at 80% or above.
  • We utilize our breath.

 

Conditioning.

Sprint Intervals with a dose of heavy. The hang clean can be something on the medium-heavy side of things. You can use a barbell or dumb bells. The video talks about modifications so be sure to check that out.

Complete the following, 5 Rounds:

250m Row

2 Hang (Squat) Clean (or get modification from video)

-Rest 2 minutes-

 

Accessory.

4 x 25 Face Pulls

4 x 8 each Side Obliques

About

3 comments to " June 2016: Programming for the Pregnant Athlete (8) "
  • Allison

    Got up to 125# for 1 set of 2 on the Front Squat and it felt good but my lower abdominal muscles have been sore so I didn’t want to push it more than that. I used a 65# barbell for my Hang Squat clean which felt great and light after the front squats! I used the rower for the 1st round and the assault bike (10 cals) for the following 4. My belly is starting to get in the way which is making rowing tough. The bike is a good/awful sub!

    • Lindsey Mathews

      That’s excellent training on the front squat- pushing yourself but knowing when to say enough for now. Yes, often times the row turns into a frog rowing or women sub the bike or ski erg, if available. How does jumping rope feel for you?

  • Janee

    I went up to 95lbs. They felt good, but I knew if I went up it would hurt my lower abdominals. Conditioning I used 55lb bb. They felt solid I could have gone heavier but I didnt want to push it because of my belly. Its not as easy to land in a squat. For the side obliques I used an 18lb kb.

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