Steph's Preggo Workouts

Monday, June 17
Noon group class
5RM OHS
115#
had 125# overhead, but didn't feel all that stable, so i decided not to do it.  I am pregnant after all...  

+
3x
AMR 3 min
5 ring rows
10 wall balls
rest 3 min
Total rounds + reps = 12+5

Friday, June 14 
Due Date WOD
Group class @noon

5 RM Clean Grip Deadlift
245# (used hook grip and lifted from a slightly elevated surface)

then...
For time(ish)
45 kbs (44#)
45 step ups (20")
30 kbs
30 step ups
15 kbs
15 step ups

9:45

Wed, 6/12
3 rounds (not really for time)
250m row
80' sled push w/ 3x45# plates
10 DB power clean & push press @35#/hand
15:12
I think the 10-15 minute time domain is pretty good for me at this point.  
Yesterday took the dogs for about an hour long walk, and that about did all of us in, especially Max.   At least I wasn't lying in a drooling heap on the kitchen floor when we got home...

Monday, June 10
hopped in on the second half of the noon group class and did a modified version of their met con

3x
AMR 3 min
5 DB push press @40#/hand
10 single arm KBS @44# (5/side)
15 air squats
rest 3 min

Total rounds + reps = 7+5

this was good. Ryan was hovering around during the whole workout as if he expected the baby to pop out any minute... we could only be so lucky.

Thursday, June 6
did a sort of version of the group class wod in open gym with Jenn...
Push Jerks
95#x3
105#x3
115#x3
125#x2
+
For time:
50 cal AD
40 step ups @20"
30 no push-up burps
200m farmers carry @53#/hand
13:22 (a few breaks during burpees to rock Maddie while Jenn was out of the gym with Lucas--baby breaks...

felt pretty good despite not feeling so hot today.

Tuesday, June 4
Within 12 minutes
Row 1000m
then AMR in remaining time
3 no push-up burpees
6 DB push press @35#
9 air squats

Row took FOREVER. 4:27. Can't breathe and felt like garbage.
got 5 + 3 + 3. Lame. Right knee is bothering me.

Monday, 6/3
Took it real easy today...
4x5min AD @80%
wanted to do something, but really didn't feel like it...

Fri, 5/31
Group class @4pm
3RM back squat
205# (low bar)
felt not as strong on squats today as i did last week... but still pretty solid
+
EMOM 10 min
even: 7 front squats @75#
odd: 10 ring rows

Wasn't really feeling it... was supposed to be 20 min, but I only did half. Body is sore, and squatting makes it worse. Ring rows with a baby vest also got difficult but were fine. I can still do one kipping pull up at a time.

Wed, 5/29
Group class @4:30 (slightly modified)
3x
within 60s
6 KBSnatch @44#
Row @90-95% (for meters)
Rest 3 min
+
3x
within 60s
5 DB thrusters @30#
AD @90-95% (for cal)
Rest 3 min
+
50 back ext. for time

Part 1: 175m, 168m, 165m
Part 2: 14 cal, 16 cal, 15 cal
Part 3: 2:47

Group Class (sort of) @8am
I did the lift with the group class, but since the wod was a 500m row TT, I opted out.
3 RM shoulder press
100#
This is a PR, which is cool. Previous 1RM is 105#. Wanted to try 105# for 3, but decided to end on a positive note instead of potentially a bad one.

then...
5RFT
80ft sled push w/ 3x45# plates
20 cal AD
20 step-ups @20"
24:25

good consistent movement and it was hard.

Sat, 5/25
Group class @10am
Low bar back squat @20X1
5, 3, 2, 10
155#, 185#, 205#, 175#
felt so good to be squatting.
+
EMOTM
10 db push press @30#
20s AD @85%

done. avg 7-8 cal/ rd on AD

Wed, 5/22
Group class @4:30
1 jerk dip squat + 2 push jerks
65-95-115-125-135-145
these felt solid. good stuff...
then...
for time:
500m row
50 wall balls
30 no push-up burps (preggo mod)
7:54
row was 1:56.8. pleased with this... just happy to keep my splits under 2:00.
wallballs were sets of 10, and burpees were slow...
felt good.

Tuesday, 5/21
quick one today...
10 min airdyne @Z1
+
AMR 10 min
2 bench dips
2 single arm KBS (35#)
4 dips
4 kbs
6
6...
got through the round of 20's + 3 dips

Thurs, 5/16
4:30 group class
3x
AMR 2 min
10 DB Thrusters @25#
Row @80-90%
rest 2 min
+
3x
AMR 2 min
10 goblet squats @53#
AD @80-90%
rest 2 min
+
AMR 5 min
10 KBS @53#
10 Back ext.

Part 1:
344m, 356m, 356m (kept splits at about 2:05)
Part 2:
18cal all rounds (it was tough going from goblet squats to AD)
Part 3:
4 rounds (the prescribed workout was sit-ups and supermans, and I obviously can't do those movements. )

This was a good/tough workout. Always feel better after I workout, no matter how much my body is hurting beforehand...

Wed, 5/15
3 RFT
30cal AD
20 LBBS @95#
20 DB Push press @30#
20:59
holy crap. the first round took about 6 minutes... all sets of squats and PP were 10/10. AD was taking 2:30-3min per round...
I am no longer in control of my body. sheesh...

Sat, 5/11
Group class
5x
Row 1 min @80-90%
Row 1 min @50%
rest 4 min
AMR 10 min
10 push balls
10 walking lunges w/ ball on shoulder
60 singles
rest 4 min
5x
AD 1 min @80-90%
AD 1 min @50%

Held about 2:03-2:05 on the rows...
6+7 on the AMRAP
and maybe 12-15 cal/ min on the AD

Good one. It was hot today.

Thursday, 5/9
Skipped working out yesterday due to needing a nap. :-/

Did 4:30 group class today.
DB incline bench press @3011: 6, 6, 4, 4
40#, 45#, 50#, 50#
Ring Rows @3011: 4 x 6 reps
+
"Jackie"
1000m row
50 thrusters @33#
30 pull-ups

13:33 rx'd
Row was slow @4:06. Having a much shorter stroke and not being able to breathe due to giant belly makes for slower rowing.
Did thrusters without putting the bar down, but rested every 10 reps.
Pull-ups were 1 at a time...
Really happy I decided to do it rx'd.

sheesh... 3 rest days in a row. Blah. I got sick (or allergies) over the weekend and felt like total crap until today. But I'm all better now.

OHS @30X1
5@ 65#
3@ 85#
3@ 95#
3@ 95#
1@ 105#
stupid. i did something to my right wrist last week, and it's swollen and painful. I don't think I hurt it in a workout because I didn't do anything that could have hurt it... it was just bothering me wednesday or thursday morning last week. It's feeling better, but ohs were not awesomely comfortable. not terrible though...

KB Jerk (both arms at the same time...)
6@ 35#
6@ 44#
6@ 44#
never done these before. harder than they look...

then...
3x for reps
1 min step ups (20")
1 min KBS (44#)
1 min NPUBurpees
1 min rest

1. 54 (20, 23, 11)
2. 56 (20, 25, 11)
3. 55 (21, 24, 10)

The plan is to workout tomorrow, Thursday, and Saturday. Maybe if I write it here it will actually happen... only worked out 3 times last week, and my goal is 4. I'd like to continue that for the duration of my pregnancy... 5.5ish more weeks... we'll see.

After two rest days, back at it today. This week was rough, and on Wednesday morning, I felt like death. I was thinking that this was where all the pregnancy symptoms that I haven't been having all along were going to come and bite me in the ass. So I had Jaala cover my classes on Wednesday night, and I just went home and crashed. Turns out I was just totally exhausted because I felt fine on Thursday...
so, on to the workout...
Low bar back squat @3211
5@95#
5@115#
5@135#
5@155#
3@175#
3@185#
tough tempo, but felt great.

then...
for time
50KBS @44#
1 mile AD
50 wall balls
9:35
kbs were 30/20
AD took about 3:40
wall balls were in sets of 10.
good workout. it's hot today...

Tuesday, 4/30
EMOTM 20 min
even: 20s AirDyne @90%
odd: 10 back extensions

felt good...

Saturday, 4/27
Hiked Arroyo with Mike and Max. Max and I went pretty slow...

Monday, 4/29
KB RDL's @3010: 3 x 8 reps
53, 70, 70
+
For time
40-30-20-10
KBSnatch @35#
Air squat

9:40
I think I did 40 air squats on what was supposed to be the round of 30 as well.
Definitely feel like I'm slowing down way more noticeably as of the past week or two.

Friday, 4/26
Stayed home from school today. Been feeling not so hot all week, and really wanted/ needed extra rest.
Did the group class wod in the early afternoon
9x
Row 30s @80-90%
Row 30s @50%
maintained approx. 2:00 splits (122-129m) each set
+
4 min rest
+
AMR 9 min
6 KBS @53#
6 NPU Burpees
45 singles (subbed for 15 du's)
7+7
+
4 min rest
+
9x
AD 30s @80-90%
AD 30s @50%
approx. 7-8 cal / round

Wednesday, 4/24
Didn't have much time today...
EMOTM 10 min
5 front squats @115#
+
EMOTM 8 min
5-6 ring rows @3111

Didn't really stretch/warm up enough and hips were pretty tight in early sets of squats. Got looser as I went, but might not have been hitting full depth. Body was not feeling awesome yesterday all around. Just sort of an uncomfortable day...

Tuesday, 4/23
Modified group class
Custom Goals Training
did some sets of push press..
5x65#
5x85#
5x105#
3x125#
1x145#
went for 155#... would have tied previous PR. didn't get it. but i wasn't really committed to it... 145# went up easily.

then...
2x
20s AD @100%
rest 1:40
12 cal, 11 cal
+
5x @80-90%
30s NPUBSU (step-up) @20"
30s sit-ups
30s AD (subbed for shuttle runs--baby is heavy and bouncing around too much to run)
rest 90s

1. ???
2. 19
3. 24
4. 26
5. 27

Felt pretty good on this.

Saturday, 4/20
HyperFit
Squatted beforehand...
Low bar back squat
3 x 95, 135, 155, 175, 185 (didn't have too much time)

Then...
All stations AMR 7 min
1, 1, 3, 3, 6, 6, 9, 9, etc... rep scheme
Rest 3 min between stations
1. Row (cal) & no push up burpees
12's + 15 cal + 7 burpees
2. DB snatch L/R & double unders
12's + 15L + 14R
3. air squats & DB shoulder press @25#'s
15's + 18 squats + 12 s.p. (shoulder press got tough)