Steph's Preggo Workouts

Friday, 4/19
Did the group class wod on my own...
all at 80-90% effort
8x
30s AD
30s rest
+
rest 4 min
+
AMR 8 min
10 push press @65#
10 sit-ups
10 walking lunges
+
rest 4 min
+
8x
30s row
30s rest

Averaged 10cal/ set on airdyne, 4+22 on amrap (sit-ups were slow, and I might have to stop doing them soon. Lunges were slow too.)
Row splits were 1:58-2:00 each set.

Wed, 4/17

A. Snatch Balance + OHS: 1+1 (work for 20 min)
ended working up to a really solid set at 110#
filmed set at 105#, and i was pleased to see that despite the giant belly, form still looks good...
+
EMOTM 20 min
even: 15 wall balls
odd: 10 KBS @53#
(all unbroken)
I did 10 min, took a 5 min rest, and then finished the last 10 min.
This felt harder than I thought it should... breathing was definitely way harder than I anticipated. Baby is apparently crowding lungs a bit right now.
Hips are super tight, but getting in good mobility is tough with the belly to contend with. Need to stretch...

Tuesday, 4/16
Back after 3 rest days... was planning to workout Sunday, but ended up sleeping until 10am instead. Hmmm...
This week, I programmed out workouts for myself ahead of time so that I don't jackass around when I get to the gym trying to figure out what I need to do.

A1. Shoulder Press: 5 x 3 reps
75-80-85-90-95
I contemplated jumping to 100 for my last set... maybe should have. Could have gotten at least 2. My 1RM is 105#, and I haven't improved on that in 2 years... Need to bump that up.

A2. Ring Rows @30X1: 5 x 6-8 reps
6 across
These were hard. I just have to keep telling myself that I'm going to be stronger later (i.e. when I'm not pregnant).

then...
AMR 18min
100m farmers walk (53#)
80' sled push (3 x 45# plates)
10 cal AirDyne
4 + 50m farmers walk

I originally had a 30s side plank/ side after the AD, but it turns out I can't do them anymore. I had shooting pain as soon as I tried for the first set...

Friday, 4/12
This might be the week I only workout 3 times. hmmm... Or I might go in on Sunday. First week back at school after spring break was EXHAUSTING.

Low Bar Back Squat:
135# (5), 160# (5), 175# (3), 185# (3), 195# (3), 205# (3)

then...
For Time
10 deadlifts @185#
20 walking lunges
30 double unders
10 DB c&j @45#/hand
20 knee push-ups
30 double unders
10 front squats @115#
20 sit-ups
30 double unders

10:41
Did dl's, c&j's, and fs, 5/5. Lunges were steady, but push-ups and sit-ups were broken up lots. Did sets of 10 on the doubles for the first two sets, but the did the last 30 unbroken as I wanted to finish under 11 minutes. It's a good idea to stick to sets of 10 du's. More than that makes my baby hurt. Good workout. It was hard...

Tuesday, April 9
Once again, toyed with the idea of taking a rest day, but decided to work out since I don't have any time tomorrow to work out...
Did the 4:30 group class...
Power cleans were programmed, but I did front squats
3 x 5 sets
115-135-145-155-165
These felt good. I'm really pretty happy with where my strength is right now. I hope I don't lose a ton of ground when I have to take 2-6 weeks off after delivery... But even if I do lose ground, I don't feel thaaat much weaker than I was when I wasn't pregnant.

Then...
EMOTM for 18 min
even: 7 thrusters @moderate weight (I did 75#. Thought about 85# but then was smart.)
odd: 3-10 kipping pull-ups. I did 3 each round. One at a time. But I'm still doing them... Maybe I'll be a pull-up ninja when I'm not carrying around so much extra weight anymore...

Monday, April 8
First day back to school today after 2 weeks of spring break. I was totally exhausted, but I knew that I needed a workout.
Ended up doing
EMOTM 20 min
even: 5 OHS @65#
odd: 10 ring rows

Totally not taxing, but it definitely was good to move around a bit.

Saturday, 4/6
Group Class @9am

2x
AMR 5 min @80%
50 single unders
5 DB Snatches/ arm @40#

rest 3 min

AMR 5 min @80%
5 cal AD
80' farmers walk @55#/ hand
5 no push-up burpees

rest 3 min

AMR #1: 5, 4+58
AMR #2: 4, 4

Friday, 4/5
Did HyperFit @9am
3x
SA DB Suitcase lunge
@25# x 6 reps/ leg
rest 1 min
Ring Rows @3011
6 reps/ sets
then...
all stations Tabata intervals w/ 1 min rest b/tw stations
1. Deadlift @135# (started w/ 12 reps, and ended w/ 8 per set)
2. Row
3. KB push press @35#. These were TOUGH. Think I got about 8 in the first set and then 4-6 on the rest.
4. Single unders
5. Plank holds
6. Airdyne

good to be moving. The deadlift / row back to back was tough. Hammies were lit up a little bit, but in a good way.

Wednesday, 4/3
Build to a 3RM Thruster from rack
125#
felt good...
+
modified group class wod
AMR 15 min
3 kipping pull-ups
6 wall-balls (AHAP)
9 step-ups (24")

10+3
really happy that i can still do kipping pull-ups, even if it's only one at a time...

Tuesday, 4/2
Didn't really feel like working out today... But, as usual, I'm glad I did.
Low Bar Back Squat:
10 reps @95#
10 reps @115#
10 reps @135#

then...
EMOTM for 18 minutes
odd: 80' sled push w/ 2x45# plates
even: 10 KBSnatch (5/arm) @35#

this was tough. sled pushes took about 30-35s, and snatches took about 22-25s

Group class @7am
A1. Bench Press 3x6-8 (20s)
A2. AMR double unders in 30s (3 min)

+
20 min AMRAP w/ partner
30s push press @75#
30s push up plank
30s air squats
(alternate partners)

A1. 95(8 )-105(8 )-125(5)
not sure why I thought a 20# jump was a reasonable plan...
A2. about 20-25 per round... just sets of 10-15

used the guys' weight for the met con. got 287 reps, donny got 265 = 552 total
really good workout

Thursday, 3/28
Group class (preggo mod)
AMR 15 min @80%
250m row
10 no push up burpees
5 back ext

rest 10 min

AMR 15 min @80%
12 cal AD
10 step-ups @20"
5 sit-ups

6+100m, 6+5 cal (on this part I did 12 step ups for the first 4 rounds... dumb)

good to move consistently for 30 min. If being pregnant has taught me one thing, it's EXACTLY where 80% is. I've gotten super consistent on workouts like this...

Wed, 3/27
Noon group class
Group was doing power snatch; I did 1 snatch balance + 2 OHS
53-73-83-93-103-113
felt really good on these today.

then...
3x AMR KBS (rest 2 min)
40-31-23 @53# (94 total reps)
+
5 min AMR double unders
these gave me a baby ache
100

Tuesday, 3/26
Did the group class programming today on my own around 11am

A1. 1 1/4 Front Squats: 4, 4, 2, 2 (rest 1 min)
A2. Pull-up negatives: 3 reps x 4 (rest 2 min)
then...
4x for reps
45s db squat clean
45s rest
45s db push press
45s rest

A1. 95-115-135-155
these felt fine... as good as 1 1/4 front squats ever feel...
A2. complete (by the last set they negatives were not all that controlled...)

Used 30# db's for the wod
120 total reps
10 cleans/ round and 19, 20, 20, 21 on push press... arms were smoked.

Sunday, 3/24
Ladies' WOD

4x
45s tire flips w/ partner (Sheila)
15s rest
45s DB Snatch alternating arms (40#)
15s rest
45s shuttle run
15s rest
1 min rest

fun!
1. 33 reps
2. 37
3. 37
4. 37

Saturday, 3/23
HyperFit
5 sets: 5 DB deadlift, 4 DB power clean, 3 DB squat clean
35#, all remaining sets @40#

then...
for 25min w/ partner (alternating movements)
30s russian KBS
30s push balls
30s airdyne

started w/ the 70# for russian KBS, but could only go for about 20s unbroken, so went to 53# and did regular swings (~14-15/ round)
20# push ball (~16-18/ round)
airdyne ???
25 minutes felt like a long time, but this kind of workout is good because i just keep moving and it's never really too taxing.

Thursday, 3/21
Took at rest day yesterday and napped before coaching instead of working out (which had been the plan). I was just too tired, and the nap did me good b/c I felt much better today.
Still wasn't feeling totally motivated to workout today, but I'm really glad I did; I felt so good during and after...
10 min EMOM
even: 5 DB squat cleans (30# sets 1-3, 35# sets 4 & 5)
odd: 40 single unders
+
10 min EMOM
even: 5 DB push jerk (35# 2 sets, 40# 1 set, 45# 2 sets)
odd: 25s row (110m, 119m, 116m, 120m, 115m)

I was pleased that I was able to go pretty heavy on the squat cleans and push jerks. This was a perfect amount of work to do today. Thanks to Chris for coming up with it for me...

Tuesday, 3/19
Modified group class today @4:30
Group was working on power snatch; I did snatch push press + OHS + snatch balance.
There was no prescribed number of sets, but I ended up doing 5. Had time for a 6th and could have gone heavier, but decided not to push it.
53-73-83-93-103
then...
AMR wallballs x 3 (rest 2 min)
50-30-30 (total 110)
going in, my goal for the first set was 50. Turned out that was a reasonable goal. Prior to being pregnant, arms used to fry out on wallballs before legs. Now that I'm heavier, legs definitely went first. Probably could have eked out a few more reps on sets 2 & 3, but oh well... quads were definitely feeling it. Not sore today, though, which is good.

Part 2:
AMR cal AD 1 min (class did burpees for a minute, but that would have been pretty pointless for me. The airdyne was a good substitute.)
20 cal

Sun, 3/17
Didn't really have a plan beyond squatting when I came in today. I knew I just wanted to lift and not really do anything aerobic, as the past couple of days have been very aerobic, and I wanted a break.

A. Low bar back squat: 5-5-3-3-2-2
135-155-185-205-215-225
The 225# for 2 felt good. I can't wait to figure out what my real 1RM is for low bar once I'm not lifting for two.

B1. Ring rows @30X1: 4 x 6-8 reps
B2. KBSnatch @35#: 4 x 5 reps/arm
done.

Sat, 3/16
"Filthy Fifty" (preggo mod)
50 step-ups
50 jumping pull-ups
50 KBS @26#
50 walking lunges
50 sit-ups
50 push press @33#
50 back ext.
50 wallballs
50 no push-up burps
50 double unders
25:41
good stuff today... been feeling really good lately.

Friday, 3/15

Front Squats: 5 x 3 reps
95-115-135-135-155 (was sort of distracted. Lots going on in the gym...)
Then I did Open wod 13.2 with the group class...
ARM 10 min
5 push press @75#
10 Deadlift @75#
15 box jumps/ step-ups (obviously, I did step ups)

score: 8 rounds + 2 reps (242)
Really happy with this actually... The push press and dl were all unbroken and fast, and I was super consistent (albeit slow) on the step ups. The best part was that I absolutely kept my time per round consistent at 1:15 per round.

Wed, 3/13
was running late, so I needed a 10-20 min workout. Chris came up with this:
For time:
60 goblet squats @44#
50 KBS
40 sit-ups
30 DB Thrusters @25#
20 deadlifts @135#
10 pull-ups

15:00
goblet squats were surprisingly hard. Pull-ups were singles... good workout.

Tuesday, March 13
OHS: 4 x 3 reps
95-115(2)-115(2)-115(2)
this pissed me off. I lost shoulder stability on that 3rd rep at 115 every time.

Bent-over DB rows @31x1: 4 x 6-8
25-30-35-40 (8 reps except last set of 6)
trying to maintain as much upper body strength that will be transferable back to gymnastics once i'm not pregnant...

then...
EMOTM for 20 minutes
even: 100m row
odd: 12 push press (from racks) @65#

this went well. rows were 20-21s all sets. all push press unbroken. maybe should have done 15...