May 2016: Prenatal Programming Day 2

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Prenatal Warm-Up
(Get to know this warm-up!)
Breathe. Sit or Stand in place. Make note of all that is going on around you and within you. Take 5 minutes to breathe.

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Functional Progression Part 1. Spend 20 reps alternating sides. Then, spend at least 10 reps trying to flow into Part 2.

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Functional Progression Part 2. Spend 20 reps on each side. Let go and let flow today.

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Inverted Row. Perform 3 x 8 inverted rows. You decide the difficulty based on how vertical or parallel your body is to the ground.

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Strength.
Wide Grip Bench Press. You know where your conventional (or regular) bench press grip should be. Let’s take it wider. I like to make sure that my hands are on the knurling (pointer fingers), but it definitely depends on your size. The wide grip helps to recruit more of the back muscles, especially when you set up correctly and perform the movement correctly, using your whole body.

 

Perform 2-2-2-2-2-2-2.
Rest between efforts either seated or standing.

 

[vc_video link="https://www.youtube.com/watch?v=1Xz50IO-r1U"]

 

Conditioning.
Today is some interval training. You may want to do a run through to make sure all movements fit inside the four minutes with some room to row. If you are feeling sluggish and slow, then opt for 5-minute rounds with 3-minute rest between rounds. Pick a weight for the push jerks that you can perform in two sets. You can take the push jerks from a rack or from the ground. Side-to-Side Slam Balls should be done with a 4-10lb ball. You can row or bike.

 

Four, 4-minute rounds of:
15 Push Jerks
20 Side-to-Side Ball Slams
Row for Calories
-Rest 3 minutes-

 

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Accessory.
The accessory work for today is designed to help with that elbow lockout in pressing- bench press, shoulder press, handstand push ups, etc.
4 x 25 Tricep Banded Extensions

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